Chin Tucks
Forward head posture is common in people who sit at a desk and look at a computer all day long . This posture could also lead to increased thoracic kyphosis . Chin tucks are a great way to help reduce both of the previously mentioned postures . To perform chin tucks , sit tall in a chair and place your right pointer and middle fingers against your chin . From here , using your fingers as a guide to the movement , move your head straight back , almost as if the two fingers on your chin are pushing your head straight back . Once your head is as far back as possible , hold it for five seconds . Perform three sets of 10 reps twice daily .
Pec stretch
As a physical therapist I often find that people who sit at a desk all day , may suffer from forward rounded shoulders , causing tight pecs . To loosen your pecs , begin with your elbows at shoulder height on a door frame . From this position , take a step forward with either foot and lean forward until a stretch in your chest is felt . Once you feel a stretch , hold it for 30 seconds Complete the stretch three times and repeat it twice daily .
Scapular Retraction
As I mentioned previously , sitting at a desk will cause your pecs to tighten up . If this occurs , then your back muscles will most likely weaken . To further fight forward shoulders and excessive thoracic kyphosis , you must strengthen your back . One easy way to do this is by performing scapular retraction . To do this , sit tall in a chair and try to bring your shoulder blades down and back , as if you are pinching them together . If you do this exercise properly , you will sense the muscles between your shoulder blades working and it will feel as if you are flailing out your chest . Hold this for five seconds and perform three sets of 10 reps twice daily .
Your posture is vital to your golf game , so help yourself on the course by improving your posture off the course . Perform these three exercises regularly at work , and you will start to see improvements in your posture , which could also help prevent shoulder , neck or back injuries .
Please consult with a physician prior to exercise to confirm that you are healthy enough to perform these exercises on your own .
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