Indiana Physical Therapy

	Community Health Education: Posture Exercises Chest Stretch (pictured above) Helps reduce tightness in the chest that leads to a hunched-over posture. 1. Stand in a corner or doorway. 2. Gently lean forward while keeping your back straight. 3. Hold for 20-30 seconds; repeat 2-3 times. Hip & Arm Extension (pictured above) Strengthens and increases endurance of the hips, shoulders, and entire spine so that carrying a backpack won't feel like such a chore. 1. Position yourself with hands directly under shoulders and knees under hips. 2. Extend one arm and the opposite leg while keeping your trunk stable and abdominals tight. 3. Hold for 5 seconds; repeat 10-20 times on each side. Upper Back Extension (pictured above) Improves upper back, neck, and shoulder strength, and stamina to help support carrying a heavy load. 1. Lie on stomach while on the floor. 2. Raise both arms in position shown. 3. Lift head and chest off floor while arms are raised. 4. Hold position for 5 seconds; repeat 10-20 times.