10 Mar Exercises for Postural Syndrome
Exercises for postural syndrome
The following exercises are commonly prescribed to patients with this condition. You should discuss the suitability of these exercises with your physiotherapist prior to beginning them. Generally, the initial exercises should be performed 3 – 5 times daily, whilst the intermediate and advanced exercises should be performed twice daily.
All exercises should only be performed provided they do not cause or increase symptoms. Your physiotherapist can advise when it is appropriate to begin the initial exercises and eventually progress to the intermediate and advanced exercises. As a general rule, the addition of exercises or progression to more advanced exercises should only take place provided there is no increase in symptoms.
Initial Exercises
Chin Tucks
Begin sitting or standing tall with your back and neck straight, shoulders should be back slightly (figure 9). Tuck your chin in as far as you can go without pain and provide you feel no more than a mild to moderate stretch. Keep your eyes and nose facing forwards. Hold for 2 seconds and repeat 10 times provided the exercise is pain-free. Repeat 3 – 5 times daily.
Figure 1 – Chin Tucks
Shoulder Blade Squeezes
Begin sitting or standing tall with your back and neck straight (figure 10). Squeeze your shoulder blades together as far as you can go without pain and provided you feel no more than a mild to moderate stretch. Hold for 5 seconds and repeat 10 times provided the exercise is pain-free. Repeat 3 – 5 times daily.
Figure 2 – Shoulder Blade Squeezes
Neck Rotations
Begin sitting with your back and neck straight and your shoulders back slightly. Turn your head looking over one shoulder as far as you can go without pain and provided you feel no more than a mild to moderate stretch (figure 11). Then repeat the exercise turning your neck in the opposite direction. Keep your neck straight and don’t allow your head to poke forwards during the movement. Repeat 10 times to each side provided the exercise is pain-free. Repeat 3 – 5 times daily.
Figure 3 – Neck Rotations (right side)
Intermediate Exercises
Thoracic Extension
Place a foam roller under your upper back as demonstrated (figure 12). Breathe normally, slowly relaxing your back, neck and shoulders. Hold this position for 15 – 90 seconds provided it is comfortable and does not cause pain.
Figure 4 – Thoracic Extension
Pec Stretch
Begin standing tall with your forearm against a wall and your elbow bent to 90 degrees as demonstrated (figure 13). Gently turn your body away from the wall until you feel a mild to moderate stretch across your chest. Hold for 15 seconds and repeat 4 times on each arm provided the exercise is pain free. Perform twice daily
Figure 5 – Pec Stretch (right side)