Gymnastics
Shoulder circles Tree Forward bend Calf exercise Further exercises can be found in the article Mobilization exercises from physiotherapy
- Execution: place both hands on the shoulders and circle both shoulders for 30 seconds forward and backward
- Execution: One leg stand, the other foot rests on the lower leg or the knee of the standing leg so that this knee points outwards, put your hands together in front of your chest and look straight ahead while trying to keep your balance
- Hold this position for about 30 seconds, then change to the
- Starting position: Standing, both arms are stretched upwards
- Execution: bend your upper body with your back as straight as possible forwards and down and grasp your thighs, calves or ankles with your hands depending on the height, relax in this position for about 30 seconds
- Starting position: Stand behind the office chair, hold on to the backrest with both hands
- Execution: stand on your toes 10-12 times, repeat 3 times
Shirt for posture improvement
Shirts for posture improvement are offered by different manufacturers and differ for example in material or strength. Usually, these shirts have tension strips in the back and shoulder area, which, similar to a tape, are intended to improve posture and stabilize. In addition, a neurophysiological input is to be achieved, which should improve the posture by activating the respective muscles and by regulating the muscle tone also in the long run.
Since a large part of chronic back pain is muscular in origin, such a shirt can bring about an improvement, especially when sitting in the same position for a long time. However, an important cause of back pain often lies in the inadequate training condition of those affected (too weak back and abdominal muscles). If this muscular weakness is not remedied by specific training, even a shirt to improve posture will not bring long-term relief. Active movement and subsequent relaxation usually leads more effectively and quickly to the goal, so shirts for posture improvement for back pain should only be considered as a supplement to the training plan. These topics may still be of interest to you in this respect:
- Kinesiotape
- Exercises against back pain
- Facial Roll
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