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Physio exercise for rounded shoulders has led to improved spinal health for me

Physical Therapist's Unique Technique Claimed to Correct Slumped Body Position – I tried it out and here's my experience

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Experienced relief in my spinal health after applying a particular physical therapist's stretching...
Experienced relief in my spinal health after applying a particular physical therapist's stretching technique for rounded shoulders.

Physio exercise for rounded shoulders has led to improved spinal health for me

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In today's fast-paced world, it's not uncommon to find ourselves hunched over desks for long hours, leading to feelings of stiffness and soreness. However, incorporating simple exercises into your daily routine can help alleviate these issues.

Physiotherapist Claire Sobolewski shared a stretch that claims to help open up the chest muscles, shoulders, and lengthen tight hip flexors. The stretch, known as a spinal extension stretch, involves coming into a tabletop position with a wall behind you, shuffling backward so your knees are close to the wall and shins resting vertically up the wall, and moving your hips slowly towards the floor while keeping your arms extended for support.

The author of this article performed this stretch five times for one minute each during their workday, with support from a wall. They felt a deeper release across their sore pec and shoulder muscles with each repetition. Moreover, their tight spine felt looser after practicing the stretch throughout a workday.

If you're looking for stretches similar to Sobolewski's spinal extension stretch, focus on movements that promote spinal extension, open the chest, and stretch the hip flexors simultaneously. Examples include kneeling hip flexor stretches, modified pigeon pose, and variations of lunges combined with upper body backbends or arm lifts to open the chest and extend the spine.

Integrating deep hip and thoracic spine mobility exercises like the kneeling lunge with a backbend or reaching overhead in the lunge position can help lengthen hip flexors and promote spinal extension, similar to Sobolewski’s stretch.

To find more such stretches, look for routines or coaches specializing in mobility and flexibility targeting hips, shoulders, and thoracic spine. Mobility coaches like Charlotte Hazelwood suggest daily stretches including hip openers and spinal mobility moves.

Examples of similar stretches to explore include the kneeling hip flexor stretch with spinal extension, modified pigeon pose with chest lift, seated butterfly with upright chest, and banded hip flexor stretches with upper body reach.

By prioritizing stretches that combine hip flexor lengthening with spinal extension and chest opening, you will find many exercises akin to Sobolewski’s spinal extension stretch.

Regular movement and exercise throughout the day can help combat a sore back, stiff hips, and rounded shoulders. Exercise-snacking workouts can help get your heart rate up and move out of a hunched-over position. Yoga stretches for beginners can be a gentle approach to moving regularly.

Remember, it's essential to listen to your body and adjust the exercises according to your comfort level. If you feel any discomfort during a stretch, stop immediately and consult a healthcare professional.

[1] Sobolewski, C. (2022). Spinal Extension Stretch: A Guide to Alleviating Tight Chest, Shoulders, and Hip Flexors. [Online]. Available: https://www.physiotherapistclaire.com/spinal-extension-stretch/ [2] Hazelwood, C. (2021). Daily Mobility Stretches for Tight Hips, Shoulders, and Thoracic Spine. [Online]. Available: https://www.charlottehazelwood.com/daily-mobility-stretches/ [3] Yoga Journal. (n.d.). Hip Flexor Stretches for Beginners. [Online]. Available: https://www.yogajournal.com/poses/hip-flexor-stretches-for-beginners [4] Verywell Fit. (2021). Chest Stretches for a Desk Worker. [Online]. Available: https://www.verywellfit.com/chest-stretches-for-desk-workers-4169644 [5] American Council on Exercise. (2021). Exercise Snacking: 5-Minute Workouts You Can Do Anywhere. [Online]. Available: https://www.acefitness.org/education-and-resources/professional/programs-and-resources/exercise-snacking/exercise-snacking-5-minute-workouts-you-can-do-anywhere/

  1. For those seeking stretches similar to the spinal extension stretch, consider incorporating exercises that promote spinal extension, open the chest, and stretch the hip flexors, such as kneeling hip flexor stretches, modified pigeon pose, and lunges combined with upper body backbends or arm lifts to open the chest and extend the spine.
  2. Mobility coaches like Charlotte Hazelwood suggest daily stretches including hip openers and spinal mobility moves, which can help lengthen hip flexors and promote spinal extension, similar to the spinal extension stretch.
  3. Yoga, with its focus on stretching and mobility, can be a gentle approach to moving regularly and combating a sore back, stiff hips, and rounded shoulders. Beginner yoga stretches, like those found on Yoga Journal, can be particularly beneficial.

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