Sleep with support

We’re usually told how important it is to sit up straight because it supports the back and legs and keeps us from putting stress on the wrong areas. But posture while sleeping doesn’t get talked about as much, even though it matters just as much as how you sit during the day.

Using a knee or leg pillow while you sleep can help keep your body properly aligned, so everything can actually relax and recover instead of staying tense. It takes pressure off certain areas that would otherwise still be under strain overnight.

When your body isn’t supported correctly, your muscles don’t get the chance to fully relax and heal the way they should.

1. Doorway Stretch

Because the abs and chest get super tight during sitting, the doorway stretch will help loosen it up.

How to do it:

– Position your elbows and hands in line with a doorframe.

– Step through the door slowly, until you feel a stretch.

– Hold this end position for 15 to 20 seconds before returning to the starting position.

– Repeat this stretch 3 times.

2. Band Pull Aparts

This exercise strengthens all of the major muscles of your back, including the Mid Trapezius and the Rhomboids which will help bring the shoulders back.

How to do it:

– Begin standing with a good posture

– Holding a resistance band (level of resistance you use depends on your individual strength level) with both hands, straighten your elbows and bring your arms out in front of you.

– While keeping your elbows locked, slowly move your arms out and back behind your body. You should feel the muscles between your shoulder blades contracting/squeezing.

– Only go out as far as comfortable. Some muscular discomfort (burning) is ok, but pain in the arms or neck is not.

– Avoid shrugging your shoulders toward your ears.

– Repeat 2×10, gradually increasing to 3×10.

– By the time you get to repetition number 8, 9, 10, this should be challenging. If it is not, increase the level of resistance on the band.

3. Thoracic Spine Foam Rolling

This is great way to loosen up the upper back area.

How to do it:

– Lie on your back, with your hands placed behind your head, and a foam roller placed under your upper-back.

– Start to slowly roll up and down beginning at your mid-back and moving towards the top of your shoulders.

– Keep your core tight and use your legs to roll.

– Don’t rush, do nice and slow rolls.

4. Wall Slides

This exercise strengthens the low trapezius muscles and serratus anterior as well as opens up the shoulders and chest.

How to do it:

– Stand with your back to the wall and try to keep your upper back and buttocks in contact with the wall and walk your feet out about 12 inches from the wall.

– Draw-in your belly toward the wall, as to avoid an excessive arch in the low back.

– Bend your elbows to 90 degrees so that your hands are pointing up, and try to press your forearms against the wall (this may be an uncomfortable position when you first start performing this exercise)

– Slowly slide your arms up the wall and then back down the wall.

– Begin with 1 set of 10 repetitions and work your way up to 3 sets of 10 repetitions.