5 Spinal Posture Exercises Taught by a Chiropractor [Video]

5 Spinal Posture Exercises for Home

Do you sit at a desk for work? Maybe you’re in school and spend long hours in lectures? Whichever the case, falling into bad postural habits can leave your spine in rough shape!

Dr. John Battershill, Chiropractor at Revelation Health Centre shows you some simple do-it-at-home spinal posture exercises which will help maintain your spinal health, even if you have to sit for hours on end.

If you have neck problems related to posture you should definitely consider giving these five simple neck exercises a try! Also see:



Exercise #1 – Chin Tuck / “Yes”

1 – Place one or two fingers on your chin and tuck it back while keeping it level to the ground as far as you can comfortably.

2 – While maintaining this pressure on your head, extend your neck until you hit the point of pain in the back of the neck near the base.

Note: It should feel like you’re rolling your neck back over a large towel. This pain will gradually diminish as the cervical spine improves in its range of motion / extension.

Do 10 reps as often as you can, even 10 per hour if needed but a minimum of 3 to 5 a few times a day

Exercise #2 – Rotations / “No”

1 – Begin by tucking your chin downward and then slowly turn your head to the right and left as far as you can

Note: try to increase your range of motion slightly as your body allows

Do 10 reps as often as you can, even 10 per hour if needed but a minimum of 3 to 5 a few times a day

Exercise #3 – Ear to Shoulder / “Maybe’s”

1 – Begin by tucking your chin downward and then tip your head slowly while trying to touch your ear to your shoulder

Note: do not rotate your head or lift your shoulder. This is more difficult than it might seem but if you cannot put your ear on your shoulder at least 70-80 degrees, which is our “goal” in this exercise, it indicates you have a forward / unhealthy head posture.

Do 10 reps as often as you can, even 10 per hour if needed but a minimum of 3 to 5 a few times a day

Exercise #4 – Thumb Rotation / Rainbows

1 – Put your thumb out in front of yourself at eye level

2 – Move your thumb upwards and outwards while rotating your head and upper back to follow your thumb with your eyes

Note: you should feel like you’re putting your cheek on your shoulder. Try to maintain an almost forward direction with your belly button to ensure all the motion is coming from your neck and upper back. Pursuing the thumb will also stimulate your cerebellum which helps the cervical spine increase the range of motion.

Do 10 reps as often as you can with each thumb, even 10 per hour if needed but a minimum of 3 to 5 a few times a day

Exercise #5 – Reach and Stretch

1 – Begin by standing up and externally rotating your arms, pulling your shoulder blades together while putting your head back into the chin tuck position described above

2 – Snug your shoulder blades downwards towards the ribs – like a ballroom dancer would do to look and be taller

3 – Do a pelvic tilt while tightening your stomach and now raise your arms up sideways above your head while doing your best to keep them behind your ears

4 – When you are as tall as you can, stretch an inch to three inches further while maintaining your posture

Note: Sitting causes our body to internally rotate and forward-flexes everything. This is an extremely unhealthy position for the human body and so many, many people sit for long periods of time throughout the day. This exercise will help alleviate some of the stress on your neck and back.

Do 10 reps as often as you can with each thumb, even 10 per hour if needed but a minimum of 3 to 5 a few times a day

Questions about Postural Issues & Neck Pain?

NW Chiropractic Clinic Kensington Chiropractors

Call us anytime at 403-284-2082 or send us a message below and we will be happy to assist you in any way we can! See Revelation Health Centre’s Office Hours, Location and Contact Information here.

We are looking forward to helping you accomplish your personal health goals!