Habitual Harm: 5 Exercises to Ease the Damage We Unintentionally Cause Our Bodies

Habitual movements and stances can negatively affect our health and posture. These exercises can have you standing tall and strong.

One of the sadder things we see in the clinic is medical problems and challenges set in place by a history of unhealthy movement or postural patterns. This is not a judgment—the vast majority of us have a variety of unhealthy patterns and behaviors, be they subtle or overt. So, while we won’t waste time drawing moral conclusions, we must acknowledge that habitually harmful postural and movement patterns can and ultimately will lead to negative consequences for many of us.

As a therapist, I don’t mind helping rehabilitate these negative health consequences, but I also feel that it’s vastly better to avoid health problems in the first place.

I have a few exercises to accomplish both.

5 Exercises to Help Reverse Habitual Harm

The following exercises help address various health and postural challenges that we can face, especially over time. They work well for my patients; however, I suggest you consult with your medical provider to ensure that they are right for you.

1. Text Neck: Resisted Neck Extension

In my humble opinion, text neck will be one of the biggest postural challenges future generations will face. Until we get widespread adoption of wearable technology that precludes holding things in our hands and looking down, the dreaded forward neck posture will rule the land.

The resisted neck extension is a five-step exercise.

Step 1: Sit or stand and place your hands behind your head, low down toward your neck, with your elbows facing forward.

Step 2: Bring both elbows back as far as you can while preserving your upright posture.

Step 3: While continuing to hold your elbows back as far as you can, slowly look up as far as you comfortably can.

Step 4: Return your head to the starting position.

Step 5: Bring your arms forward into the starting position. Performing each of these movements in sequence counts as one repetition. Try to perform one set of 12 repetitions.

Modifications: Only bring your elbows back and your head up as far as you comfortably can. If your hands want to come off the back of your neck when you look up, it’s okay to bring your fingers to the outside of your neck, which will allow you to maintain contact.

Why I Like It: Resisted neck extension is a simple yet effective neck stretch that also opens the chest.

2. Slouched Shoulders: Small of the Back Press

Slumped shoulders are becoming commonplace. Modern electronics and computer-intensive workplaces contribute significantly, but there are myriad other causes as well. Once you start slumping forward, the natural weight-bearing arrangement of your spine becomes compromised, which, in turn, can lead to further postural pathology. This handy exercise can help get you standing taller.

Step 1: Stand with your arms hanging by your sides, then bring them out to your sides approximately 45 degrees, with your elbows straight and your palms facing rearward.

Step 2: Bring your palms straight back as far as you comfortably can and hold the position for approximately five to 10 seconds, allowing your body to settle into the stretch.

Step 3: Next, bend your elbows and place your fists on the small of your back, over the “dimples.”

Step 4: Keeping your fists in position, squeeze your shoulder blades together while bringing your elbows toward each other as far as you comfortably can, and then hold position for approximately 10 to 12 seconds before slowly relaxing your arms back by your sides.

Step 5: Moving into the stretch and then relaxing your arms back by your sides counts as one repetition. Try to perform 10 repetitions.

Modifications: This is a wonderful exercise, but there’s no need to push it—it’s much better to ease into it.

Why I Like It: The small of the back press is wonderfully easy to perform and provides an incredible stretch that can improve posture.

3. Tight Piriformis: Piriformis Stretch

If you’ve never suffered from tight piriformis muscles, count yourself lucky.

Prolonged sitting or weak gluteal muscles can contribute to tight piriformis muscles, along with many other things, so don’t blame yourself—just heal yourself.

Step 1: Sit in a chair and cross your right leg with your right ankle over your left knee. Allow your right knee to slowly relax down as far as it comfortably can.

Step 2: Next, intensify the stretch by keeping your back straight while bending forward at the hips as far as you comfortably can. Hold the position for one minute, or as tolerated.

Modifications: Only lower your leg as far as you comfortably can at first. You should be able to ease further into it as your muscles relax.

Why I Like It: This great classic piriformis stretch is a nearly foolproof solution for tight piriformis muscles—one that almost anybody can perform, and one in which you are the true master of how deep the stretch goes.

4. Extended Sitting Postural Stasis: Touch Floor/Touch Sky

Habitually sitting still for extended periods is tough on the body. That’s unfortunate, because sitting is easy to do. Too much sitting can be harmful in two ways. First, it can contribute to a whole host of metabolic problems, such as diabetes. Second, it can contribute to what we in rehab call debility—physical weakness often related to illnesses, but increasingly related to lack of proper movement and exercise in the modern era.

Step 1: Stand with your feet approximately hip-width apart and your arms hanging straight down by your sides.

Step 2: Slowly lift your arms above your head, slightly pushing your hips forward and pulling your shoulders back at the same time to ensure that you’re as upright as possible, as if trying to touch the sky. Hold for three seconds.

Step 3: Slowly lower your arms while bending your hips until you touch the floor or reach down as far as possible. Don’t round your back and keep your head down. You can bend your knees to take pressure off your back and hamstrings if needed. Hold for three seconds before slowly standing back up and reaching over your head again.

Step 4: Reaching down and then back up counts as one repetition. I recommend performing three sets of 15 repetitions, but feel free to modify these exercises as needed.

Modifications: Only reach down and up as far as you comfortably can. As the exercise progresses, you can move deeper into the movements.

Why I Like It: This low/high exercise works a wide range of muscles. If you’ve been sitting for a while, it’s a great way to get your body moving.

5. Extended/Asymmetrical Standing: High-Knee Marching

Many jobs and occupations require hours of standing, which can be rough on the body. High-marching knees is a fast-paced exercise that can leave you feeling refreshed and ready for action.

Step 1: Stand with your feet hip-width apart, your elbows bent 90 degrees, and your hands straight out in front of you.

Step 2: Bring your right knee straight up as high as you comfortably can. Place it back down, then repeat on your left side. The movement will look like an exaggerated standing march. Be sure to move your arms in rhythm with your leg movements.

Step 3: Performing this exercise for one minute counts as one set. Try to perform three total sets.

Modifications: If you can’t get your knees all the way up, lift them as high as you can. If you struggle with balance, stand beside a supportive surface and hold on as needed. You can also hold your arms straight out to the sides to increase your balance.

Why I Like It: Marching in place with high knees can get your heartbeat up and your circulation going, and is a great way to ease aching legs.

Combined, these exercises can assist your health in the new year and beyond. I recommend performing them at least three times per week, and ideally five days per week. I hope you find them beneficial and that they keep you standing tall and strong.

About the fitness model: Aerowenn Hunter is a health editor and fitness model for The Epoch Times. She’s an accredited yoga therapist.