Postural Break

Thoracic Wall Holds

There is no better medicine for long periods of sitting than breaking up said periods of sitting by standing up and moving around. These exercises, coupled with a short 2-5 minute walk, I’ve found to be the most effective at helping break up periods of sitting as you can do them anywhere, anytime. Below there are two exercises for you.

Tips for this standing exercise:
– Start with your feet approx 10 cm away from the wall, lean back and have your hips, back and head in contact with the wall
– Lift your elbows up to 90 degrees, bend your hands up to 90 degrees keeping both elbows and wrists pressed against the wall (Some may not be able to hold this position, that’s fine just press your elbows and wrists back towards the wall)
– Hold this position for 5-10 deep breathes and repeat 2-3 times.

Some tips for this seated exercise:
– Seated on the edge of your chair, feet in contact with the ground and knees hip width apart.
– Sit up nice and tall, chest proud and have your arms out to the side of your body
– Squeeze your shoulder blades together, push your hands back and turn your palms out as far as you can
– Hold this for 5-10 deep breathes and repeat 2-3 times.