The body always wants to find the easiest way of doing things using the least amount of energy.

This means that the body will want to slouch to lower your centre of gravity and reduce the work, energy needed to maintain the posture. It takes far more energy to sit upright than it does to slouch, but in the long term if we do this repeatedly over and over during the days, weeks and years, our back muscles become so deconditioned that it can become harder to maintain being upright.

These exercises are great for all clients both wheelchair users and walking clients.

If you are a wheelchair user, don’t forget to pop your brakes on before doing these.

Today’s exercises are designed to work on this. 

Exercise 1

Sit with your back against the wall or Stand with your back against the wall with your feet positioned slightly in front of you.

Lean back and rest your back and pelvis against the wall

Find your pubic bone and curl your pelvis up

Roll your shoulders back and down

At the same time draw your upper ribs down 5 reps

Hold the posture for 15-30 seconds

Release the posture and complete 5-10 repetitions

Remember that your back and abdominals muscles are postural muscles which means that they are designed to work all the time.

Exercise 2

Sit with your back against the wall or Stand with your back against the wall with your feet positioned slightly in front of you.

Lean back and rest your back and pelvis against the wall

Roll your shoulders back and down

Position your arms out to the side, so your body makes the shape of a T

Now bend your elbows and keep your shoulders in contact with the wall so that your arms now makes a U shape

Find your pubic bone and curl your pelvis up

At the same time draw your upper ribs down 5 reps

Hold the posture for 15-30 seconds

Release the posture and complete 5-10 repetitions

Remember that your back and abdominal muscles are postural muscles which means that they are designed to work all the time.

Exercise 3

Sit with your back against the wall or Stand with your back against the wall with your feet positioned slightly in front of you.

Lean back and rest your back and pelvis against the wall

Roll your shoulders back and down

Position your arms out to the side, so your body makes the shape of a T

Now bend your elbows and keep your shoulders in contact with the wall so that your arms now make a U shape

Focus on the back line of your body and in this position, think of an invisible wall that is pushing your forward and push back from the back of your hands all the way to your shoulders

Push back and release 10 times before relaxing and completing 3 sets