![Picture](/uploads/2/8/8/6/28862771/5990890.jpg?213)
The OJ Squeeze (Scapular Retraction)
This exercise prevents rounding of the shoulders.
1. Sit up straight and pretend there is an orange between your shoulder blades.
2. Try to squeeze the orange by bringing your shoulder blades down and together.
3. Hold for 10 seconds.
This exercise prevents rounding of the shoulders.
1. Sit up straight and pretend there is an orange between your shoulder blades.
2. Try to squeeze the orange by bringing your shoulder blades down and together.
3. Hold for 10 seconds.
![Picture](/uploads/2/8/8/6/28862771/9115678.jpg?213)
The Chin Tuck
The goal of the chin tuck is to decrease forward head posture.
1. Begin by sitting up straight.
2. Move your head and neck up and back, trying to bring your ears into alignment over your shoulders.
3. If you make a "double chin" then you have successfully performed a chin tuck. Repeat 10-20 times daily.
The goal of the chin tuck is to decrease forward head posture.
1. Begin by sitting up straight.
2. Move your head and neck up and back, trying to bring your ears into alignment over your shoulders.
3. If you make a "double chin" then you have successfully performed a chin tuck. Repeat 10-20 times daily.
![Picture](/uploads/2/8/8/6/28862771/9029559.png?217)
Thoracic Extensions
The goal of thoracic extensions is to decrease rounding of the upper back know as "increased kyphosis".
1. Begin by sitting in a chair with a low back.
2. Clasp your hands behind your head and open your elbows out wide.
3. Lean back and up over the chair.
4. Tilt your head up towards the ceiling, take a deep breath in and exhale. Repeat 5-10 times daily.
The goal of thoracic extensions is to decrease rounding of the upper back know as "increased kyphosis".
1. Begin by sitting in a chair with a low back.
2. Clasp your hands behind your head and open your elbows out wide.
3. Lean back and up over the chair.
4. Tilt your head up towards the ceiling, take a deep breath in and exhale. Repeat 5-10 times daily.