How Can I Fix My Bad Posture?
- dawnmariept
- Mar 7, 2022
- 3 min read
Updated: Apr 21
To be able to attain a good postural position, that is the least stressful position for the joints in the neck, you need a few things.
The flexibility in the muscles and joints to even get into the position
The strength to be able to get in to and maintain the ideal position
The awareness of where you need to put your body in space to create the least amount of wear and tear
After you have that your work is not done.
Once you have achieved these 3 things you need to work to gain the muscle endurance in the "postural muscles" to maintain the ideal position for extended amounts of time. Gaining strength, endurance and flexibility in an ideal position can help you fix your bad posture
The base of support for the head and neck
I think of the shoulders and upper back as the base of support for the head and neck. If the shoulders and upper back are not in good position, not strong enough to get in good position or maintain that good position then our neck suffers the consequences.
The T, Y and Field Goal Exercises to Fix Bad Posture
Very commonly prescribed exercise for clients with neck, shoulder or back issues is the "scapular x 3" exercise. There are many nicknames for this type of series.
I call mine "T, Y and Field Goal"
The T, Y and Field Goal is very EASY to do WRONG and make your problem WORSE!
Here are the key components to pay attention to when trying this series. This can be done laying on your stomach, standing, sitting or even laying on your stomach on a therapy ball.
Pillow under stomach is helping me keep myself from arching the back or putting undue stress on the low back
DON'T roll the shoulders forward when doing this. This will FEED into poor posture instead of opening you up. The whole point is to open the front side of you and get the muscles on the back side of you to be more active.
DON'T make the movement very big at all. When the shoulder blades are positioned correctly the movement of the hands and elbows is very small.
Anything worth doing is worth doing right!
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About The Author
Meet Dr. Dawn, a dedicated doctor of physical therapy since 1995. She became an orthopedic specialist in 2000 with an Orthopedic Manual Therapy Certification and earned a Doctor of Science in Physical Therapy from Oakland University in 2016 demonstrating a strong commitment to lifelong learning. Dawn opened her own practice in 2020, offering concierge physical therapy services to the Metro Detroit area.
Dawn has extensive experience working with a diverse range of patients facing both orthopedic and neurological challenges, as well as high performing athletes. However she has a strong passion and vast knowledge for working on the spine. Her years of dedicated practice and advanced training have equipped her with remarkable skills in movement assessment and rehabilitation. She takes pride in guiding clients through all stages of recovery—from post-injury or surgery rehabilitation, to adventure travel preparation and golf performance.
Dawn was a triple sport collegiate athlete competing in diving, sailing, and gymnastics. Post college, Dawn has participated in many athletic events: fitness competitions, triathlon and ironman competitions, open water swimming and backpacking. She has overcome many of her own injuries and setbacks, most recently a total knee replacement. She has applied her expertise into her own recovery which enables her to relate to her clients in a unique and compassionate way.
Her passion is to spread the message of empowering people to live active lives and extend their living-well years to the max, through movement. Dawn walks the talk.
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