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Posture Exercises

 

CHECK OUT THE EXERCISES

DESIGNED FOR THE POSTUREJAC

Dr. Makofsky demonstates posture exercisesThe posture exercises displayed and demonstrated here in video format were created by Dr. Howard Makofsky, Professor of Physical Therapy and texbook author. They are also displayed on an attractive exercise sheet that comes with each PostureJac unit.

Poor posture affects the mechanics and structure of your entire body.  The exercises are designed for use with the PostureJac to gently mobilize the whole body over a controlled, consistent pattern.

You may feel an immediate correction to your alignment, and even some stiffness when you start, but long term change requires requires gentle, frequent repetition - for conditioning and to displace strongly embedded poor habits.   Changes may be gradual but they will be well worth it!

Using the PostureJac for even 5 minutes a day can bring improvement.   We recommend at the beginning that you wear it more frequently during your daily activities.    Posture correction works best when you change your habits to mobilize regularly.   Soon you will be doing it automatically.
Exercise Video Demonstrations

The exercises below are shown in illustrated text and video form.    They are divided into four categories as shown. Professional in-depth information on these exercises and more will be posted on the PostureJac blog.  

Posture Correction Exercises (click here): Focus on overcoming tightness and weakness in the neck and shoulders region to restore alignment and improve conditioning.

  • Rocket
  • Piston
  • Head Turner
  • Turtleneck
  • JacRetract

Breathing and Shoulder Exercises (click here): Breathing problems and shoulder pain can be a a byproduct of poor posture.    Correction contributes to reconditioning.

  • Posture Breath
  • Rotator Cuff

Core Stability Exercises (click here): Long term posture maintenance requires a stable core.    These exercises can be used to improve core stability.

  • JacBack Press
  • JacBack Stabilizer
  • Chair Rise
  • Hip Hinge

These exercises are meant to be useful and effective. For the first week, perform them twice a day. This will give your body and mind an opportunity to adjust to the forces of postural realignment. After the first week, it's your call. Do what works for you.  The PostureJac is convenient to wear and integrate exercises into your daily routines.

A more complete explanation of exercise frequency is available on the Exercise Guidelines page.
   Display # 
# Article Title
1 Core Stability Exercises
2 Shoulder and Breathing Exercises
3 Posture Correction Exercises
4 Exercise Guidelines
5 MyoFascial Pain and Trigger Points
6 The Chair Rise
7 Hip Hinge
8 JacBack Stabilizer
9 The JacBack Press
10 The Rotator Cuff
11 The Posture Breath
12 The Jac Retract
13 The Head Turner
14 The Turtle Neck
15 The Piston
16 The Rocket
 
 

Precaution

At no time should excessive downward force be placed on the PostureJac handles. Mild to moderate force is sufficient to achieve desired results. If excessive force is used, injury to the neck and shoulder region can occur.

Those who suffer from physical limitations should check out the Contraindications page to ensure that the PostureJac is appropriate for use. If there are concerns, we urge you to check with your physician before use

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Now Available!

Spinal Manual Therapy, An Introduction to Soft tissue Mobilization, Spinal Manipulation, Therapeutic and Home Exercises, 2nd Edition

By Dr. Howard Makofsky, Slack, Inc.

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