You're at the airport waiting for your flight.  Everyone is on their phones, as if it's a magical object that speeds up time.  Their neck and head stretched so far forward, they're like a giraffe reaching for leaves on the far tree ahead.  Gravity slowly pulling their bodies into a hunchback quasimodo-like sitting position.  A couple of hours go by and their next task at hand is to finish one last work email before they board the plane.  A few more hours pass and now they're catching up on their favorite TV show.  That same forward head posture and slouched sitting the body seems to revert to.  And they wonder where all this neck and low back pain is coming from. 

 

Unfortunately "mom," posture will not improve with just cues or reminders to stand/sit tall.  It's like building strength, losing weight, learning a musical instrument or how to surf, you need to condition and reprogram your body.  By strengthening select muscles and stretching specific tissues, you can optimally position that head or that back "in the right spot."  And we all know acquiring skills or desired results take time. Posture needs to be practiced and progressively challenged in order for it to be automatic.

 

I see patients all the time complaining of chronic low back pain, a bum knee after a grueling marathon or a pinched shoulder simply caused by hanging curtains.  In some ways posture can be linked to all these problems.  If you have the time and resources, the best way to address your symptoms is to see a physical therapist.  They have the tools and knowledge to identify physical impairments and link them to specific interventions. 

 

If you are not ready to commit to weekly appointments, below are five exercises and stretches that you can safely start with and see if they address your issues.  I know I have mentioned it before but consistency is the key to success.  Improving posture will always be an ongoing process, regardless of your age or activity level. You must continue the exercises but perhaps at a lower frequency, in efforts to preserve and maintain what you accomplished.

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One big question I get asked a lot is how do I stay fit when on vacation?  No doubt exercise gets placed on the back burner while traveling.  Yes the purpose of vacation is to temporarily remove yourself from daily life and enjoy things you typically wouldn't do if you are working.  But that doesn't mean you need to completely sacrifice fitness. 

 

Most likely you will be walking more than usual.  But that still isn't enough to burn off all those pastries and drinks you consumed.  You may attempt to go for a run or try that small gym in your hotel.  Chances are you won't.  You will be pressed on time with all the sightseeing you need to accomplish.  You will need time to recover from all those long tours and trips to the museums.  If you are traveling with a partner or a group, it is even more difficult persuading yourself to get in your running shorts and shoes.

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Try these five simple exercises that can be performed without any equipment.  If you are an early riser, get these exercises done first thing in the morning.  Those that struggle to get out of bed, try to do them before you hop in the shower or before you get dressed.  Don't tell yourself you will do it in the evening.  You will procrastinate, push it off till tomorrow and it will never get done.

 

Aim for 3 sets of 10 repetitions but if you have limited time, you can certainly just complete 10 or 20 reps.