July 2020 Newsletter: Happy 4th of July!

Exercises To Improve Your Posture

CHIN TUCK

Start with your shoulders rolled back and down. While looking straight ahead, place two fingers on your chin, slightly tuck your chin and move your head back. Hold for 3-5 seconds and then release. Repeat ten times. Tip: The more of a double chin you create, the better the results.

WALL ANGEL

Stand with your back against a flat wall with your feet about four inches from the base. Maintain a slight bend in your knees. Your glutes, spine, and head should all be against the wall. Bring your arms up with elbows bent, so your upper arms are parallel to the floor and squeeze your shoulder blades together, forming a letter “W.” Hold for 3 seconds. Next, straighten your elbows to raise your arms to form the letter “Y.” Make sure not to shrug your shoulders to your ears. Repeat this ten times, starting at “W,” holding for 3 seconds, and then raising your arms into a “Y.” Do 2-3 sets.

DOORWAY STRETCH

Standing in a doorway, lift your arm, so it’s parallel to the floor and bend at the elbow, so your fingers point toward the ceiling. Place your hand on the doorjamb. Slowly lean into your raised arm and push against the doorjamb for 7-10 seconds. Relax the pressure and then press your arm against the doorjamb again, this time coming into a slight lunge with your legs, so your chest moves forward past the doorjamb for 7-10 seconds. Repeat this stretch two to three times on each side.

HIP FLEXOR STRETCH

Kneel onto your right knee with toes down, and place your left foot flat on the floor in front of you. Place both hands on your left thigh and press your hips forward until you feel a good stretch in the hip flexors. Contract your abdominals and slightly tilt your pelvis back while keeping your chin parallel to the floor. Hold this pose for 20-30 seconds.

Tips From Dr. Donkin

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