Many athletes understand the importance of stretching, but many people forget to incorporate these movements into daily life. Your chiropractor in Vancouver WA wants to remind you that stretching and paying attention to posture prior to any activity (from going for a run to sitting at a desk for several hours) is a good way to perform better and prevent injuries.

Unsure of where to begin with your daily stretches?

No worries! At Family and Sports Chiropractic Clinic, we have done the heavy lifting and laid out 3 stretches that will help you reduce tension and improve posture in your day to day life.

Three Stretches that EVERYONE Should Do

Shoulder Rolls

Steps for performing shoulder rolls:

1. Stand straight up with your arms at your sides and your feet shoulder width apart
2. Slowly rotate your shoulders forward while making big circles
3. Repeat the same movement going backward

Make sure to maintain proper form and breathing patterns.

While performing shoulder rolls, it is important to keep your body relaxed. When you get started, begin with small circles and breathe deeply while using smooth and continuous movements. With every breath you take, increase the size of the circle diameter until you are moving fluidly through a full range of motion.

Benefits of Shoulder Rolls

This exercise is perfect for removing accumulated tension and stress in your shoulders. It is also great for improving the circulation within the surrounding joints. Shoulder rolls also warm up and stretch your muscles, tendons, and joints while also reducing pain and stiffness within your shoulders.

Bruegger’s Posture 

Sitting with poor posture is one of the most common causes of neck and back pain. When you sit for extended periods of time, it causes your body to round forward. This puts an incredible amount of strain on your spine and surrounding tendons, muscles, ligaments, and fascia. Your back and neck muscles fight against that gravity, causing them to become sore and tired.

Performing Bruegger’s Posture:

If you are sitting:

1. Sit or perch yourself at the very edge of a chair. Notice that your “sit” bones are just where your legs meet your butt
2. Sit straight up with your head held high. Imagine you have a string tied to the top of your head and that it is pulling you up towards the sky
3. Take your legs and spread them slightly apart to the sides
4. Slightly turn your feet outward
5. Rest your weight on your feet and legs, while relaxing your abdominal muscles
6. Raise up your breastbone while tilting your pelvis forward
7. Put your hands in a position so your palms are up
8. Turn your arms slightly outward
9. Hold the position, while taking deep “belly” breaths for 10 seconds

If you are standing:

1. Stand up tall and proud with your head held high
2. Spread your legs apart slightly to the sides
3. Turn your feet out just slightly
4. Draw your belly in toward your spine slightly
5. Tilt your pelvis forward and raise up your breastbone just a bit
6. Put your hands in a position so your palms are up, with your arms somewhat raised from your sides
7. Hold the position, while taking deep “belly” breaths for 10 seconds

Benefits of using Bruegger’s Posture 

Paying attention to your posture will help to reduce the pain and strain in your back and neck. It will also promote good sitting posture and relaxed breathing.

How often and for how long should you practice Bruegger’s Posture?

You can practice Bruegger’s Posture every 30 minutes throughout the workday. You can hold the posture for 10-20 seconds at a time.

Seated Toe Touches

This exercise is a great way to improve posture and increase flexibility. Another great benefit is that it reduces tension within your body. Many people’s first reaction to seated toe touches is that it doesn’t seem that challenging. However, many people quickly come to realize that this is more difficult than it first seems.

Performing Seated Toe Touches

1. Assume a seated position with your legs extended in front of you.
2. Point your toes towards the sky without allowing your knees to bend
3. Sit upright with your head in alignment with your spine
4. Place your Hands on top of your thighs
5. Stiffen your ab muscles in order to stabilize your spine and gently exhale while bending forward from the hips and sliding your hands towards your ankles
6. Try to keep your back flat an avoid rounding it
7. Keep your head in alignment with your spine as you bend
8. Once you reach a point of tension, hold the position for 15-30 seconds and then relax
9. Do not bounce or push past that point of tension

Benefits of Seated Toe Touches

This stretch helps loosen tight muscles in your legs and throughout your back. It will also increase blood flow throughout your body.

As a matter of fact, if everyone would just commit to performing these three exercises each day, they would be able to experience less pain, more range of motion, and most importantly, less tension in their daily lives.

If you have any questions about improving your posture or reducing your pain, contact your chiropractor in Vancouver WA today. No one should have to live a life of constant pain.