Hi, I am Dr. Neil King, founder of King Chiropractic. We are talking today about how to do a dynamic exercises for posture. The first group of exercises that I am going to give you are going to be designed to pull your shoulders back and as a result pull your head back. In 23 years of practice, I have never seen anyone whose head is too far back.
You know the story, everybody's head is too far forward and probably the reason you are watching this is because maybe somebody have told you, even when are you are kid that your shoulders were too round and forward and your head is too far forward. These exercises are going to be designed to counter act that.
The first is the absolute gold standard for people that have a somewhat crooked spine, maybe a low shoulder from an injury, from sports or a bad hip or anything like that, this is the exercise called the Cross Crawl. You stand like this, abdominals toned, shoulders back and all you are going to do is just a Cross Crawl like this.
It's very simple. Did you notice, I am doing opposite arm, opposite leg. Now, if you need to start, if that s difficult balance wise, just lift one arm at a time like that and then work on lifting your legs and then work on coordinating them, but work up to about 15 of these, once a day.
Here is what it looks like from the side. You are like this, abdominals in, shoulders back, cross crawl, 15 times. What does that do? That works your upper body and your lower body to try to work those against each other and straighten it. If you have been told, you have any kind of curve in your spine or anything like that, that is a terrific exercise, 15 times each side.
The next exercise is very straight forward as well. Your arms are straight out to the side, notice on my hands are up. That s very important. I want you to keep your neck and your upper back relaxed, and what you are going to do is, you are just going to simply do simple rotations to the back. We are doing 15 of those, just like that.
Now, please notice, we are not going forward, we are not going forward because essentially every postural deficit, I have seen, in 23 years of practice is that people are rounded too far forward. So, we are only going backwards. Let me show you that from the side, straight, backward. Circle. 15 times just like that. It's very straight forward. I ll love for you to do these exercises, twice a day. I know what s going to happen. Once a day is fabulous. If you can do these once a day, you are going to stand better and feel better.
One last one on this segment. Elbows in at the side, abdominals toned, head relaxed, elbows in and all you are doing is, you are just going out with your arm. You only have to do five of those. This gets rid of that shoulder tensions, maybe you have been told that, but slighter shoulder problems, this helps that immensely. Just like this, thumbs up, relaxed, out, five times with that exercise, once to twice a day. Quick review, cross crawl, backward circle, external rotations with the arms about five times. What we are going to do in our next segment is, I am going to give you some exercises to pull your head back and take tension off your neck because I know a lot of you out there have an headache and this will definitely help.
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