Extensor Training

Have you ever seen the guys in the gym with their shoulders and knuckles turned in because their chest is so ripped that they can't straighten out? Think about what this does to posture. As you think about this extreme situation you will start to see how imbalance of the flexors and extensors can cause postural distortion adversely affecting your health.

Let me explain what the flexors and extensors are. To make it simple, your flexor muscles bring you into the fetal position or the "cannonball" if you prefer, while the extensor muscles open you up into the "belly flop" position. Due to our lack of exercise, constant posture strains such as driving and working at a computer, and even lack of stretching your flexor muscles are constantly worked while the extensors waste away. This is why many people slouch and feel like they can't even hold themselves upright.

Here's a few quick and easy daily exercises you can do to balance the equation:

1. Bruegger's Posture: Stand with your back against a wall palms turned out. Now simultaneously draw your shoulders back and your head back while keeping your chin tucked. You should feel your whole back tighten up. Hold for 1 minute.
2. Reverse Snow Angel: Lay on your stomach with legs together and hands by your side. Now arch your back so your head is looking forward and your feet are off the ground. Now swing your arms up above your head while opening up your legs. It's just like making a snow angel but on your belly.
3. Yoga move: Lay on the ground in the push up position. Use your arms to push up and arch your back with legs still on the ground looking straight up at the ceiling. Hold this position for 15-20 seconds and repeat.

By incorporating these daily exercises into your routine you can start to balance the equation and make your Chiropractors job much easier!