Top 5 Exercises for Rehab Posture Injuries

Image via Pixabay

Strong Posture for Less Pain

By Dr Khong Lamvichit Dec 16, 2020 2 mins

The 2 of the MOST CRITICAL joints when injured are, you guessed it, the Hips and Shoulders joints.  Why?!  The simple answer is walking and reaching.  Nobody thinks about them being ball and socket joints performing conical movements and having oh so similar muscle stabilizers to that of their counterparts (the hip) perform the same function for their respected anatomical structures.  No, nobody thinks about that stuff.  At least, the hip is tucked in a socket that umbrellas a very large portion of the head of the femur, but the shoulder on the other hand; According to Gray's Anatomy (Not that Grey's Anatomy), the shoulder joint is a very mobile joint, as a result of the large, round humeral head, and shallow glenoid cavity (only about a third of the humeral head sits in the glenoid cavity).  A (insert personal bleep word here) third of the humeral head!  To give you a perspective, try gripping a wet third of door knob or a wet third of a lacrosse ball or a wet third of you know what I mean by now.  Thankfully, we have Rotator Cuff musculature that keeps our shoulder in check.  

So this reason I created videos for this article to keep your Shoulders Strong and as a BONUS keep your Posture Strong.  What kind of chiropractic physician would I be if I didn't throw that in there.  

Here are 5 of my fave posture exercises for solid shoulder joints.  Below is a link to Amazon so you could grab the proper bands you need to perform these movements at home.  

Keep Moving!

Seal Jacks

• Start with hands shoulder width apart
• Roll and hold shoulders back and down
• Keep elbows and wrist locked
• Pull hands back squeezing your LOWER shoulder blades
• Slowly return to starting position
• Repeat Movements x 15-30 

---

Half Jacks

• Start with hands shoulder width apart
• Roll and hold shoulders back and down
• Keep elbows and wrist locked
• Slowly swing hands down squeezing your LOWER shoulder blades
• Slowly return to starting position
• Repeat Movements x 15-30 

---

Chest Flies

• Start with kissing knuckles 
• Roll and hold shoulders back and down
• Keep elbows and wrist locked
• Slowly bring hands behind your back
• Slowly return to starting position
• Repeat Movements x 15-30 

---

Punchers

• Start with kissing knuckles
• Roll and hold shoulders back and down
• Keep elbows and wrist locked
• Slowly reach one arm towards center line then,
• Slowly return to starting position
• Alternating your arm movements
• Repeat Movements x 15-30 (per arm)

---

Bonus:

Low Rows

• Start with hands shoulder width apart
• Roll and hold shoulders back and down
• Keep elbows and wrist locked
• Core brace
• Slowly bring both straight arms down toward your hips
• Slowly return to starting position
• Repeat Movements x 15-30 (per arm)
• (Tip: keep tension with the bands at all times)
  

---

Here are a List of Resistance Bands my Athletes will use with their Training regimen and You will do at home:

Easy Fan Favorite:

For Stretch, Mobility, Power Lifters:

Set of 7's:

References:
1. ​Gray, H. (n.d.). Gray's Anatomy (2010 ed.).