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A Simple and Effective Posture Improvement Exercise: The Modified Bruegger's Exercise

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Published on Mar 29, 2012

The Modified Bruegger's Exercise presented by Dr. Paul Salinas and Liz Barnet.

I know what you are doing now as you watch this video- sitting on your butt. Like most of my patients, you are probably doing it all day long while you are at the working at the computer. Unfortunately most jobs require that people spend long periods of time sitting at their desks. However, sitting for long periods of time has many health implications associated with it. Most common are headaches, neck pain, back pain, shoulder pain and sciatica. They can lead to far more serious conditions such as obesity and chronic disease. With my clients, I recommend incorporating daily exercise into their routine. There are things you can do throughout the day to help you undo some of the damage. Today we are going to demonstrate very simple and effective exercise to help undo some of the postural flaws. You may encounter these throughout the day from sitting. Perhaps we can avoid some of them. In five easy steps we will be going over the exercise. We recommend that you do it at least three times a day, if not, as often as you can.

We are demonstrating Bruegger's exercise in its modified version. It starts with putting your hands together and spreading your fingers apart as far as you can. Rotate your arms out while keeping your elbows tucked in until you cannot turn anymore. Extend your wrists back and put your arms behind your back. Contract your shoulder blades, bring the neck back by performing the chin tuck and take a big belly breath. Exhale, reverse the process and go back to the starting position.

We are going to break the description down into five parts while viewing this exercise from the side.

1. Place your elbows close to your sides, right below your rib cage. Bring your hands together, fingertips touching. Spread your fingers, but keep them touching.
2. Keep your elbows at your side and externally rotate your arms. Spin your arms open but keep pinning your elbows to your sides.
3. Extend and turn your wrists upwards. Your palms flat towards the ceiling.
4. From you side, extend your arms back behind you. Depress and squeeze your shoulder blades back while looking forward. As you do this, make sure your ribs are not popping out, and you don't hyper extend your lower back.
5. Make sure your chin is tucked in. Take a deep abdominal breath, inhale then exhale. Reverse the process and come back to start.

You should try to do this at least three times a day, but ideally once every hour. It may help you avoid some of the health conditions we discussed earlier. We tell our clients, any time you get up from your desk to go the bathroom or talk to a colleague, just do this quick exercise and nobody will even know you are doing it. They will think you are stretching normally and will not know you are doing this specific work out.

To learn more about posture and exercise, please visit us at:
http://www.parkavenuespine.com and http://www.lizbarnet.com

http://www.facebook.com/parkavenuespine
http://www.facebook.com/lizbarnetfitness

Follow us on Twitter.
@drpaulsalinas
@lizbarnet

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