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Posture Maintenance Videos

Would you like to improve your posture? Dr Oertel provides information about helpful stretches in the following series of posture correction videos.


Anterior Scalenus Muscle Stretch

These muscles help bend the neck from side to side.

To stretch this muscle, drop your left ear to your left shoulder, and look at the ceiling.

Use your left hand to extend your neck further.

You should feel a stretch in the front of your neck.

Hold this position for up to 1 minute.

Repeat the stretch on the other side.

Dr Oertel recommends up to 3 sets on each side.

You only want to feel a stretch.


Medial Scalenus Muscle Stretch

These muscles help bend the neck forward, left and right.

To stretch this muscle, drop your left ear to your left shoulder, and keep looking forward.

Use your left hand to increase the stretch.

You should feel a stretch on the side of your neck.

Hold this position for up to 1 minute.

Repeat the stretch on the other side.

Dr Oertel recommends up to 3 sets on each side.

You only want to feel a stretch.


Posterior Scalenus Muscles

These muscles help us bend the neck side to side and look left to right.

To stretch this muscle, look into your right armpit.

Use your right arm to increase the stretch.

You should feel a stretch at the back of your neck.

Hold this position for up to 1 minute.

Repeat the stretch on the other side.

Dr Oertel recommends up to 3 sets on each side.

You only want to feel a stretch.


Pelvic Lifts

These lifts are designed to mobilise the muscles in the low back and pelvis.

To mobilise these muscles, stand with your feet shoulder width apart with your hands on your hips, looking straight ahead.

Raise your right hip up towards your right ear, while keeping your shoulders and ears level.

Lower your right hip and repeat on the other side.

Remember to raise your heels to tip-toe position for an optimal stretch.

Dr Oertel recommends up to 10 sets on each side.

You only want to feel a stretch.


Seated Tilts

These stretches can help with mid-back tension during those long office days.

To mobilise these muscles, raise your arms level with your shoulders, and position elbows at 90 degrees, looking straight ahead.

Contract your right side, keeping your forearms at right angles to your shoulders.

Hold for 1-2 seconds and repeat on the other side.

You should feel the muscles tensing on the contracted side.

Dr Oertel recommends up to 10 sets on each side.

You want to feel your muscles contracting.


Shoulder Backward Rolls

These rolls help relieve tension in the shoulder muscles.

To mobilise these muscles, raise your arms level with your shoulders, and position elbows at 90 degrees, looking straight ahead.

With your elbows at right angles, roll the shoulders backward in small circles.

You should feel all the shoulder muscles tensing as they contract.

Complete 10 rolls.


Shoulder Retractions

These retractions can help reduce forward slouched posture.

To mobilise these muscles, raise your arms level with your shoulders, and position elbows at 90-130 degrees, looking straight ahead.

With your arms in this position, contract the muscles of the mid back by pulling your shoulder blades towards your spine.

Hold each contraction for 2 seconds, with 5 contractions in a set.

Dr Oertel recommends 3 sets per day.

You should feel these muscles tensing as they contract.


Spine Shifts

These shifts can help with mid-back tension during those long office days.

To mobilise these muscles, raise your arms level with your shoulders and place your right hand over your left forearm, looking straight ahead.

Shift over to the right, keeping your shoulders and arms level.

Hold this position for 4-5 seconds and repeat on the other side.

You should feel a stretch on your side.

Dr Oertel recommends up to 10 sets on each side.

You only want to feel a stretch.


Doorway Stretch at 90 Degrees

This stretch can help reduce forward slouched posture.

To stretch these muscles, raise your arms level with your shoulders, and position elbows at 90 degrees, looking straight ahead, placing forearms on the doorframe.

Walk through the door, keeping your arms in place on the frame, without pushing your neck forward.

Hold each stretch for up to 1 minute.

Dr Oertel recommends 3 sets per day.

You should feel a stretch in your chest muscles.


Doorway Stretch at 135 Degrees

This stretch can help reduce forward slouched posture.

To stretch these muscles, raise your arms level with your shoulders, and position elbows at 135 degrees, looking straight ahead, placing forearms on the doorframe.

Walk through the door, keeping your arms in place on the frame, without pushing your neck forward.

Hold each stretch for up to 1 minute.

Dr Oertel recommends 3 sets per day.

You should feel a stretch in your chest muscles.


Deep Pec Stretch

The deep Pec Stretch is an easy way to help you sit up straight and reduced hunched posture.

To stretch this muscle, walk up to a wall and hold out your right arm horizontally, making contact with the wall, while stabilizing with the left hand.

Turn to your left, keeping your right arm horizontally against the wall.

You should feel a stretch in your right pec.

The more you turn to your left, the more the stretch in your right pec will intensify.

Hold this position for up to 1 minute.

Repeat stretch on the other side.

I recommend up to 3 sets on each side.

You only want to feel a stretch.

Please stop if you feel any pain, and talk to us at your next appointment.


Full Body Extension

The Full Body Extension Stretch is a great way to reduce forward head and sloughed posture. You will need an exercise ball to do this stretch.

To begin this stretch, you are going to sit on top of the fitness ball and walk with your feet away from the ball until your mid back comes to rest on the curve of the ball.

Push through your thighs, put your hands behind your head and allow your chest to open up.

Hold this position for 1 minute.

To come out of the stretch, support your head, push on the ball and walk back to neutral.

I recommend up to 3 sets per day.

You only want to feel a stretch.

Please stop if you feel any pain, and talk to us at your next appointment.


Pec Minor on Towel

Using the towel is another easy way to stretch the pec minor for improved posture.

To stretch this muscle, roll up 2 towels lined up longitudinally on the floor.

Sit at the bottom end of the bottom towel, facing away from the towels.

Lie slowly backward onto the towels, lining them up with your spine and making sure your head is tucked in.

Hold your arms up in front of you, elbows at 90 degrees.

Lower your arms towards the floor, keeping your elbows at 90 degrees.

Don’t lower your arms or elbows onto the floor, but instead keep them in the air in line with your body and hold this position for up to 1 minute.

You will feel a stretch in both your pecs.

Bring your arms back to in front of you, keeping your elbows at 90 degrees before lowering them back down to the floor.

When you are ready to sit back up, roll over onto your left side and push yourself up with your right hand.
I recommend up to 3 sets.

You only want to feel a stretch.

Please stop if you feel any pain, and talk to us at your next appointment.


Pec Minor on Towel With Cans

Using a towel while holding cans increases the stretch for the pec minor for improved posture.

To stretch this muscle, roll up 2 towels lined up longitudinally on the floor.

Sit at the bottom end of the bottom towel, facing away from the towels while holding a can in each hand.

Lie slowly backward onto the towels, lining them up with your spine and making sure your head is tucked in.

Hold your arms up in front of you, elbows at 90 degrees, while still holding the cans.

Lower your arms towards the floor, keeping your elbows at 90 degrees.

Don’t lower your arms or elbows onto the floor, but instead keep them in the air in line with your body and hold this position for up to 1 minute.

You will feel a stretch in both your pecs.

Bring your arms back to in front of you, keeping your elbows at 90 degrees before lowering them back down to the floor and letting go of the cans.

When you are ready to sit back up, roll over onto your left side and push yourself up with your right hand.
I recommend up to 3 sets.

You only want to feel a stretch.

Please stop if you feel any pain, and talk to us at your next appointment.

Happy Stretching!

If you feel any pain while performing any of the stretches or movements demonstrated in the videos, please stop and talk to us at your next appointment.
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Posture Correction Videos Rhapsody’s Chiropractic and Wellness | 09 217 3693