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Top 3 Stretches to Prevent Bad Posture

Updated: Apr 28, 2022

forward head posture, thoracic kyphosis, bad posture prevention exercises
Poor posture happens over time but can be prevented

When you have an injury, you need a great exam, great treatment and the right rehab exercises to get you "better, faster". After you feel better, it's time to maintain your spine. If I had to say that one of my top health concerns, long term, would be to end up stiff and stuck in a terrible posture. To avoid that, I have compiled my "top 3 posture stretches" and why they are necessary to prevent the consequences of common daily activities. Whether you sit at a desk, lean over a work bench or conveyer, turn wrenches, or take care of children, these stretches will "undo" the overused postures and maintain the underused postures. These stretches should take you 5 minutes or less, which is important in order for them to become sustainable habits with a busy schedule.

1. Foam Rolling your spine parallel and perpendicular: A foam roller is a dense foam cylinder that is 6" in diameter by 3' in length. It is slightly squishy to increase comfort over a 6" pvc pipe, but firm enough to last for years with daily use. To "foam roll" for your posture, lay on the roller face up, roller parallel to your spine, with your head at one end and your hips at the other. Spread your arms wide (palms up), relax them toward the floor and roll side to side. When the foam roller hits your shoulder blade, stop and roll to the other side. This exercise will open your chest and ribs and bring your