Patient Tools
Neck and Posture
Neck and spine alignment are critical for good posture. These videos show you how to maintain good alignment in your neck and back so that you have healthy posture and a healthy posterior chain.
Neck Posture
In this Quick Tip video, Dr. Welch describes how to align your neck for better posture. If your work requires you to reach forward, such as sitting at a computer, you can naturally start to draw the head forward. This exercise helps you draw your head and neck back, realigning your spine for better posture.
Banded Row for Improved Posture
Dr. Welch shows us how to keep from rounding our shoulders using a banded row exercise. Many people work at a computer where they have rounded shoulders for the majority of the day. This can create tight pectoral muscles. To stretch those pectoral muscles and help correct the rounding of the shoulders, take a loop-band and do some banded rows, squeezing the shoulder blades together as you pull back. Doing this a few times a day will really help to improve your posture.
How to Self-Evaluate Your Posture
In this Quick Tip video, Dr. Welch shows us how to evaluate our own posture. How your hands fall and the placement of your thumbs is a good indicator of how good or not-so-good your posture is. If you see rotation in your hands toward the body, then you know you need to roll your shoulders back several times to reset your posture and relieve pain in the upper back and shoulders.
Work-from-Home Exercises
In the age of COVID, we are all working from home a lot more. Your home office set-up may be your kitchen table and not your ergonomic chair that you are used to at the office. These work-from-home accommodations can wreak havoc on the lower back and posture. In this video, Dr. Welch shows us four simple exercises you can do while working from home to keep your pelvis loose and avoid lower back pain.
Tech Neck
This stretch provides a quick fix for relieving poor head carriage when using our mobile devices. Use this technique to teach children and teens good habits to develop proper posture.
Postnatal Posture Correction
One of the more common and long-term postpartum conditions is “mom posture”. This is caused by the extra weight women carry on their front when we are growing a baby. It is compounded by the lifting and the carrying-on-the-hip of said baby once they are in the world. But the good news is that it is highly fixable.
Bridge Pose to Stregthen Glutes and Help Correct “Mom Posture”
This pose helps with that pelvic tilt and it will also strengthen the glute muscles that were weakened during pregnancy. Strong glutes help with posture and alleviate lower back pain, as Dr. Kimberly Nelson demonstrates.
Postnatal Pelvic Tilts
This is a stretch and an exercise Dr. Nelson demonstrates to help build core support and reset the pelvis into a neutral posture from a posterior tilt.
Prone Y and Mid Spine Rotations
This is a great way to strengthen the upper back muscles while resting into a stretch for the chest, shoulders and mid spine. Watch as Dr. Nelson demonstrates the exercise.
Modified Cobra Stretch
This stretch helps with pelvic tilt to bring your pelvis from tucked under to long and straight. It’s also a great way to relax those overused hip flexors.
Shoulder Blade Mobility
Watch as Dr. Kimberly Nelson demonstrates a way to fix “mom posture” postnatal. This is a good exercise to pull the shoulders back and open up your chest. By resetting the scap to a neutral posture, this stretch will release that tension that is pulling your shoulders forward. All you need is a doorway.
