Stand Up For Your Spine

Bad posture can affect many areas of your life. Georgina Smith, from Hands On Health Care Chiropractic, in Balgowlah, tells COVERED. about some simple exercises to keep you standing tall and pain free.

If you have bad posture you could end up with many health problems. These include chronic neck and back pain, headaches, digestion problems, difficulty breathing and nerve compression.

Many jobs involve staring at a computer for hours on end, and a lot of socialising takes place hunched over a smart phone.

You don’t have to live with pain and problems associated with poor posture. The best thing to do is to see a chiropractor to begin working on your issues.

Work on Yourself
But between appointments, you should do your own exercises to keep strengthening your muscles and correcting your posture. 

Here are some exercises you can do to reverse the effects of poor posture:

The Chin Tuck

It can be done at any time, in any position (sitting or standing) and is quick.

  1. Look straight ahead and relax your shoulders – make sure they are back and down.
  2. Placing two fingers on your chin, slightly tuck your chin and move your head back until you have created a double chin.
  3. Hold for 3-5 seconds and then release.
  4. Repeat 10 times.

Back Extension

This exercise will help strengthen the back.

  1. Lie on your stomach with your forehead on the floor and your arms by your sides, palms up.
  2. Keeping your eyes looking downward at the floor, contract your back muscles so that your torso lifts off the floor. Imagine your body lengthening from the crown of your head through to your fingertips.
  3. Pause, lower and repeat 5 times.
  4. Next, bring your arms out straight over your head so the palms are resting on the floor in front of you (the same position as diving).
  5. Keeping your arms and head fixed, lift both legs together. Imagine them lengthening.
  6. Pause, lower and repeat 5 times.

Backward Arch

To strengthen your back you need to allow your chest and abs to loosen.


You can do this in pretty well any doorway.

  1. Stand in a doorway, bend your arm at the elbow and lift it parallel to the floor, with your fingers pointed towards the ceiling. Place your hand on the doorjamb.
  2. Very slowly lean into your raised arm so you are pushing against the doorjamb for about 10 seconds.
  3. Release and then do it again, but this time with a slight lunge so that your chest moves forward, past the doorjamb. Do this for about 10 seconds.
  4. Repeat three times on each side.

Shoulder Blade Pinch

You’ve strengthened your neck and your back and loosened your chest, now you need to concentrate on your shoulders. You need to make sure they are back, down and relaxed in order to have good posture. Keep your shoulders down.

  1. Squeeze your shoulder blades together, as though you are trying to hold a pencil between them.
  2. Hold for 10 seconds.
  3. Repeat several times a day. 

Continue to do all of these exercises regularly while also seeing your chiropractor. You should also stretch regularly throughout the day to make sure you don’t stiffen up and fall back into your bad posture habits.

(If you feel pain while doing any of these exercises, stop immediately and speak to your chiropractor.)

Hands on Health Care Clinic
114 Condamine Street, Balgowlah
ph: 99493017
Open: 6 days a week