Hi! I am Doctor Neil King from King Chiropracitic. You can tell we're still working on how to do dynamic exercises for posture. This is called the wall-slide and here is how you do it.
You find a clean, flat wall, make sure that your feet aren't going to slip. You put your feet about shoulder-width apart. This is really important. You want to lean back against the wall and have your entire body against the wall; your buttocks, your shoulders, and very importantly, your head against the wall. You extend the arms, keep your head against the wall and then lower to approximately sitting posture. One, two, three, and then raise slowly. Again, one, two, three, and raise slowly, that's a terrific exercise.
An advanced exercise like that is like this, we've talked so much about having those shoulders back, let's work on it here. Shoulders back, elbows down, nice and relaxed, one, two, three, and then we're going to go up, one, two, three, and up. Do that about five to ten times. Here is what happens. Leg strength, if you are golfer, a skier, a tennis player, your legs can never be too strong and if you want good posture, your legs can never be too strong.
One more exercise standing I want to go over with you. You turn, you're standing like this. What we're going to do is we're just going to kick our legs back. We can use the wall lightly for support if you would like. Our leg is straight, we're going to gently kick our leg back. One, two, we're going to do about 10 to 15 on each side, 10 to 15.
That exercise works what we call the Sacroiliac joints; the joints deep in your pelvis and actually that connects to your spine. Here is the problem. People sit too much. When they sit, their pelvis becomes rounded. When they stand, that's a problem. So here is what we're going to do. We're freeing that joint up and here is how you do it. Light support, use the wall, stand on your own, and just kick back. You can do that 10 to 15 times on each side.
Even in walking, do we rarely use those muscles and work those joints, 10 to 15 times on each side. Try to do that once to twice a day. That is the exercise that I give people all of the time that travel. When you get up on the airplane, you walk around, I want you to stand in between the aisle, to stand in the aisle and kick your leg back, your back will feel so much better, you will not believe it.
We've got one more segment left for you to have dynamic posture and that's going to be the one on how to get your abdominals toned and flexibility in your hips. We'll see in a minute.
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