3 EASY Exercises To Improve Your Posture - Dr Ekberg

I'm Dr. Sten Ekberg and I'll talk to you a  little bit about spinal hygiene these are some  

very simple postural exercises that can do a world  of good we'll keep it really simple you can look  

up more exercises somewhere I'm short but we'll  just talk about three those are the three winged  

friends we'll call them the eagle the hummingbird  and the butterfly so for the eagle you place your  

feet shoulder-width apart and get yourself a nice  grounded stance you tighten your legs a little  

bit you tighten your tummy brace your abdominals a  little bit tighten your butt and then you stand up  

straight and let your arms right straight out to  the side stretch way up through the fingertips as  

if you're being pulled apart turn your palms and  up and then slowly bring your hands all the way up

when you reach the top you grab your fingers turn  the hands over and stretch up and back without  

arching your back take a deep breath in and slowly  exhale as you stretch through the fingertips

and that's one repetition of the eagle easy  to remember big wingspan do two or three of  

those and that's enough next one is called the  hummingbird this one you can do it two ways  

if you're tight for space you bend your arms  like this 90 degrees straight up if you have  

plenty of space you can also do it like this  straight out then you push back so then you  

squeeze your shoulder blades together and you  make a few tiny little circles I usually just  

make five or ten one way and then turn around  and make five or ten more and then relax and  

drop your arms and you can feel already how  you posture is better now you get that nice  

flow in your shoulders if you want to do it  with the arms bent it's the same principle  

move your shoulder blades together make little  circles if you back if you forward and relax  

lastly we will do what's called the butterfly  very very simple put your hands behind your  

neck and then open up your arms wide your  elbows wide and push your head straight back

hold that for eight to ten seconds and relax  what's important about the last one I'll show  

you from the side is that when you push your  head back don't push so that you look about  

push your head straight back into the hands and  that is all I would highly recommend you do this  

it takes one to two minutes depending on how  many you do you do them at least twice a day  

but the more you do them the better put them in  every time you've been sitting for more than 30  

minutes get up do a few stretches you can even  do a lot of these things thank you very much