Thoracic Spine Stretches

Do you have pain and/or stiffness in upper back region? Try out these simple (but effective) exercises to stretch out the Thoracic Spine.

How To Stretch The Thoracic spine

Which area of the Thoracic Spine would you like to stretch?

• Back (Posterior)
• Side (Lateral)
• Rotation
• Extension

Recommendation: Aim to specifically position your body to FEEL the best possible stretch in the desired area of the Thoracic Spine.

(Note: The following stretches may also help to address Scoliosis and Rib Cage Mobility.)

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Back Of Thoracic Spine

Generally speaking – I recommend starting stretches to the back of the Thoracic Spine.

This can help decompress this tight region and allow for more movement of the upper to mid back region.

1. Posterior Thoracic Spine Stretch

Instructions:

• Sit down on a chair.
• Bring your head downwards to bring your chin closer to the upper chest region.
• Place your hands behind your head and slowly pull your head further downwards.
• Round the upper back as much as possible.
• Aim to feel a stretch between the shoulder blades.
• Take deep breaths into the area of stretch.
• Hold for 30 seconds.

2. Cat/Cow

Instructions:

• Get into the 4 point kneel position. (Position 1)
• Proceed to round your upper back as much as possible. (Position 2)
  • Aim to feel a gentle stretch at the back as you round your spine.
• Return to the starting position.
• Alternate between these positions for 30 repetitions.
• Progression:
  • Try to round your upper back one vertebra at a time. (aka Segmental control)

3. upper Back Decompression

Instructions:

• Start in a standing position.
• Bend over and reach under your toes.
• Lock your finger tips underneath your toes.
• Tuck your chin towards your chest.
• Relax your arms.
• Lean backwards as you round your upper back.
• Take a deep breath in to increase the stretch.
• Hold for 10-30 seconds.
• Note:
  • Take care with this stretch if you have lower back issues.
  • (If you can’t reach your toes, you can try this exercise whilst sitting on the floor with knees in a slightly bent position.

4. Thoracic Traction

Instructions:

• Hold onto a horizontal bar.
• Drop down into a squat position and allow your body weight to completely hang off your arms.
• Make sure that your feet are gently resting on the floor for support.
• Lean slightly backwards.
• Keep your shoulders and arms as relaxed as possible.
• Nod your chin slightly downwards.
• Round your upper back.
• Aim to feel a stretch in the upper back region.
• Take a deep breath in between the shoulder blades to increase the stretch.
• Hold this position for 30 seconds.

Side Of Thoracic Spine

1. stretch One Side Of Spine

Instructions:

• Hunch your upper back region forwards.
• Side bend the spine away from the side you would like to stretch.
• Look towards the arm pit.
• Pull your head towards the armpit.
• Aim to feel a stretch on the side of your spine.
• Take a deep breath into the area where you feel the stretch.
• Hold for 30 seconds.
• Repeat on the other side.

2. Side stretch

Instructions:

• Assume the position above.
  • (The side away from the wall will be targeted.)
• Hold onto a door frame with your hand.
• Whilst anchoring your legs as shown, aim to bend your mid section away from the wall as much as possible.
  • Use your body weight to sink into the stretch
• Twist your pelvis away.
• Aim to feel a stretch on the side of your torso.
• Hold for 30 seconds.
• Repeat on the other side.

For more stretches to the side of the rib cage:

See Post: Latissimus Dorsi Stretches

3. Side Rib Cage Stretch

Instructions:

• Lie on your side whilst leaning on your elbow.
• Sink as much of your body weight into your elbow.
• Whilst keeping your waist pinned down to the ground, push your torso up right.
• Aim to feel a stretch at the side of the Thoracic spine and rib cage.
• Aim to take deep breaths into the area of stretch.
• Hold for 30 seconds.
• Repeat on the other side.

4. Thoracic Translations

Instructions:

• Sit on the floor as shown above.
• Keep the arm locked straight.
• Lean your body weight into this arm.
• Slide your rib cage towards the side.
• Aim to feel a stretch on the side of the Thoracic spine and rib cage.
• Hold for 30 seconds.
• Repeat on the other side.

Thoracic Spine Rotation

1. Torso Rotation

Instructions:

• Sit down on a chair.
• Place your hand on the outer side of the opposite knee
• With the other hand, grab onto the back of the chair.
• Rotate your spine. (as to look behind you)
• Oscillate in this position for 30 repetitions.
• Repeat on the other side.

2. Thread The Needle

Instructions:

• Get into the 4 point kneel position.
• Reach your arm underneath you towards the opposite side. (See above)
• Hold for 5 seconds.
• Repeat 20 times.
• Repeat exercise on the other side.

Thoracic Extension

The following exercises are designed to improve the ability of the Thoracic Spine to extend backwards.

In my opinion – Focus on the other stretches mentioned this blog post to create more space in the Thoracic spine before working on extension.

1. Lower Thoracic Mobility

Instructions:

• Lie down on your stomach.
• Prop your torso up onto your forearms.
• Lift up your torso as high as you can whilst keeping the belly button in contact with the floor.
• Aim to feel tension specifically in the lower part of the Thoracic spine.
• Do not arch backwards too far as you will feel the tension at the base of the lower back.
• Perform 20 repetitions.

2. Thoracic Extension

Instructions:

• Lie down on your back with both knees bent.
• Position a foam roller underneath the middle of your upper back.
• Place your hands behind your head to support the weight of your head.
• Gently push your heel into the floor to apply more body weight into the foam roller.
• Arch your Thoracic Spine over the foam roller.
• Keep your lower ribs down to prevent over arching of the lower back.
• Oscillate in this motion for 30 repetitions.

3. Thoracic Extension Mobility

Instructions:

• Kneel in front of a chair.
• Place the back of your elbows on the seat.
• Keep the elbows close together.
• Keep your shoulder blades pulled backwards throughout this exercise.
• Do not arch your lower back.
• Lower your torso down as low as possible.
• Aim to feel tension in the middle of your back.
• Perform 30 repetitions.

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Conclusion

The Thoracic Spine stretches listed in this blog post will help loosen up the upper back region.

Performing the stretches regularly may help reduce pain, decrease stiffness and improve Thoracic Spine mobility.

Remember – It is important to feel a stretch in the specific area that you are targeting.

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What to do next…

1. Any questions?… Leave me a comment down below.

2. Come join me on the Facebook page. Let’s keep in touch!

3. Start doing the stretches!

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Disclaimer: The content presented on this blog post is not intended to be used as a substitute for professional advice, diagnosis or treatment. It exists for informational purpose only. Use of the content is at your sole risk. Seek guidance from a health care professional before starting any exercise and/or implementing any recommendation. For more information: Medical Disclaimer.

The post Thoracic Spine Stretches appeared first on Posture Direct.

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Surviving (and Thriving) the 9-to-5: Unusual Desk Job Fitness Tactics You Haven’t Tried Yet

Let me set the scene: It’s 10:43 a.m. on a Wednesday and you’re already 43 minutes into your third Zoom call, desperately wishing your chair was a hammock—anything besides this ergonomic torture device. Been there? Me too. After one too many neck cramps (and a tragic incident involving a spilled salad and a spinning chair), I decided enough was enough. The usual fitness advice barely scratched the surface, so I started experimenting. Spoiler alert: some of the best tactics were completely unexpected. Ready to make your 9-to-5 less sluggish and a lot more energizing? Let’s dive in, caffeinated beverage in hand.

Micro-Movements: Breaking the Mold of Traditional Desk Fitness

Forget the old-school advice of hitting the gym before or after work. The real secret to desk job fitness is weaving micro-movements into your daily routine—right at your desk. These desk-based exercises aren’t just for show; they’re proven to boost your energy, improve circulation, and keep you limber, even during marathon meetings.

Inventively Time Your Stretches

Why wait for a break? Make every routine action a trigger for movement. Try this: every time you hit ‘Send’ on an email, do a quick seated spinal twist or roll your shoulders. Not only does this keep your muscles engaged, but it also helps break up long periods of stillness that can sap your energy and focus. According to The 9-to-5 Survival Guide, these small desk exercises can dramatically improve flexibility and circulation, making you feel more alert throughout the day.

Experiment with Under-Desk Gadgets

Desk cycles, balance boards, and even discreet ankle weights are game-changers for physical activity at your desk job. These pieces of office fitness equipment are surprisingly affordable, with many under-desk cycles and balance boards available for less than the cost of a monthly gym membership. They let you pedal, balance, or flex your way to better health—without ever leaving your chair. Plus, they’re quiet and compact, so you won’t disturb your coworkers.

Equipment	Estimated Price Range
Under-Desk Cycle	$40–$120
Balance Board	$20–$60
Ankle Weights	$10–$30

Desk-Based Exercises That Actually Work

• Seated spinal twists: Boost flexibility and relieve back tension.
• Ankle circles: Improve circulation and prevent stiffness.
• Shoulder rolls: Ease shoulder and neck strain, especially during awkward meetings.
• Wrist exercises: Combat the effects of constant typing.

"The trick is sneaking movement into moments you'd never expect—like a walking brainstorm session or standing phone call." — Sloane T. Rex, workplace wellness coach

Desk exercises don’t have to be obvious or disruptive. With a little creativity, you can turn everyday moments into opportunities for movement—and thrive in your 9-to-5.

Culture Hacking: Turning Desk Work Into a Fitness Challenge

Imagine if your office—or even your home workspace—became a launchpad for daily office fitness challenges. You don’t need a gym or fancy equipment. All you need is a little creativity and a willingness to shake up the usual routine. In 2025, a whopping 87% of companies have formal workplace wellness programs, and it’s not just about reducing healthcare costs. These programs are proven to boost productivity, spark camaraderie, and make workdays more enjoyable.

Active Breaks: The Secret Sauce

Active breaks are the heartbeat of modern desk job wellness programs. Instead of zoning out at your desk, what if you set a calendar alert for a daily 2:03 p.m. stretch break? Why 2:03? Because it’s random enough to jolt you out of monotony—and it’s way more fun when you add a meme or two. As Jenna Poggio, an HR innovator, puts it:

"Work shouldn’t just wring you out—it should help you recharge. We made 2:03 our random stretch time and productivity spiked."

Walking Meetings: Move and Collaborate

Swap your next sit-down for a walking meeting. Whether you’re in the office or working remotely, team walking meetings get your blood flowing and your ideas moving. Many workplace wellness programs now encourage these as a standard practice, and the benefits are real—more steps, better focus, and a fresh perspective.

Get Competitive: Fitness Challenges for the Win

Turn fitness into a friendly competition. Use apps or wearables to track steps, flights of stairs, or even minutes spent standing. Launch a weekly office fitness challenge—winner gets bragging rights, a paper crown, or the coveted “Most Active” mug. These office fitness activities aren’t just good for your body; they build team spirit and spark laughter.

• Micro-workout stations: A resistance band by the printer or a yoga mat in the break room invites quick, energizing moves.
• Lunchtime fitness classes: Yoga, HIIT, or dance sessions at noon break up the day and keep energy levels high.
• Stretching reminders: Pop-up reminders or group stretch sessions keep everyone limber and alert.

Culture hacking your workspace with office fitness challenges and active breaks isn’t just about movement—it’s about transforming the way you work, connect, and thrive together.

Snack Smarter, Not Harder: Energy and Nutrition Fixes for Desk Workers

If you’re like most office employees, the 3 p.m. slump is all too real. But what if you could outsmart it with a few simple nutrition tweaks? The secret to staying energized at work isn’t just about what you eat—it’s about how you snack and hydrate throughout your day. Let’s talk about healthy habits desk workers can actually stick to, without feeling deprived or bored.

Swap Sugar for Sustained Energy

Want to feel sharper at 3 p.m.? Instead of reaching for that second doughnut or a bag of chips, try crunchy carrots, snap peas, or a yogurt-and-berries combo. These snacks offer a mix of protein, fiber, and healthy carbs—giving you steady energy without the crash. According to nutritionist Priya Menon:

"Good snacks deliver more than calories—they stack your deck for creativity and calm."

Balanced nutrition for office employees means aiming for snacks that combine protein and fiber. Think apple slices with nut butter, hummus with whole-grain crackers, or a handful of mixed nuts. These choices help keep your blood sugar stable and your mind focused.

Hydration Hacks That Actually Work

It’s easy to forget water when you’re deep in emails or meetings. Try this: stick a post-it on your monitor that just says “WATER!”—it’s a surprisingly effective reminder. Hydration is a core part of healthy habits for desk workers, directly impacting your energy and focus. Even mild dehydration can cause headaches and sluggish thinking, so keep a water bottle within arm’s reach and sip regularly.

Build Your Own “Energy Emergency Kit”

Sometimes, the best way to avoid vending machine temptation is to be prepared. Create a small “energy emergency kit” for your desk drawer. Here’s what to include:

• A small container of mixed nuts or seeds
• Herbal tea bags for a caffeine-free boost
• A square of dark chocolate for a mood lift
• Crunchy roasted chickpeas or edamame
• A mini-squeezy stress duck (because sometimes, you just need to squeeze something!)

Nutrition advice for office employees doesn’t have to be complicated. Even tiny changes—like a water reminder or a healthy snack kit—can transform how you feel by midafternoon. Remember, balanced snacks and hydration are your best allies for staying energized and productive at your desk job.

Wild Card! The Ergonomics Rabbit Hole & A Secret Superpower

Pause for a wild analogy: your workspace is your spaceship. Every lever, every angle—if it’s not working for you, you’re headed for a crash-landing in the galaxy of discomfort. Ergonomic workspace solutions aren’t just for the tech-obsessed or the ultra-healthy. They’re your mission control for surviving—and thriving—in the 9-to-5 universe. As Dr. Marcus Leigh, ergonomic specialist, puts it:

"A desk that's just right for you? That's basically the exosuit you never knew you needed."

Think of your chair, desk, and monitor as the cockpit controls. If your seat’s too low, your wrists are bent, or your screen’s at a weird angle, you’re setting yourself up for aches, pains, and eventual burnout. The data backs this up: companies are catching on, with 87% projected to offer desk job wellness programs by 2025, often including ergonomic workspace solutions and mental health support. Why? Because proper ergonomics and mindfulness routines have been shown to significantly reduce burnout and stress, making you more resilient and energized.

But you don’t need a fancy setup to start. Try a standing desk, or (confession time) stack a pile of books for a DIY solution. Imperfection is better than inertia. Even small tweaks—like adjusting your chair height or using a rolled-up towel for lumbar support—can make a huge difference. Remember, you’re not aiming for Instagram perfection; you’re aiming for comfort and function.

Now, here’s your secret superpower: the 1-minute daily meditation. It might sound too simple, but sometimes the most powerful fitness move is just not losing your cool. Mindfulness training, guided meditation, and stress-relief routines are now regular features in desk job wellness programs for a reason. Taking a minute to close your eyes, breathe deeply, and reset can help you manage burnout and stress, keeping your mind as sharp as your posture.

In the end, desk job wellness isn’t about grand gestures—it’s about small, sustainable changes. Whether you’re piloting your spaceship from a high-tech cockpit or a makeshift command center of stacked books, remember: the right ergonomic workspace solutions and a dash of mindfulness are your ticket to not just surviving, but thriving, at your desk. Your mission? Make your workspace work for you, and discover the secret superpower of staying cool under pressure.

TL;DR: You don’t have to choose between a desk job and feeling energetic. With a mix of unexpected movement, culture tweaks, good snacks, and a dash of silliness, you can make sitting at your desk surprisingly good for you.

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Exercises To Activate And Strengthen The Glutes

This blog post covers the best exercises to activate and strengthen the gluteal muscles.

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How To Strengthen The Gluteal Muscle

Read First:

• Aim to FEEL the muscular activation in the back of the hip.
• Do not allow your lower back or pelvis to move.
• Focus on the exercise that gives you the best results.
• Exercises to be performed pain-free.

(Note: The exercises are designed to engage the BACK of the hip. If you would like to engage the gluteal muscles on the SIDE of the hip, check out this blog post: Gluteus Medius Exercises.)

1. Posterior Pelvic Tilt

Instructions:

• Stand up right.
• Rotate your pelvis backwards.
• Make sure that you do not move the legs.
• Aim to feel the muscular contraction in the back of the hips.
• Hold for 3-5 seconds.
• Perform 20 repetitions.

2. Standing Hip Extension

Instructions:

• Stand upright.
• Hold onto something for balance.
• Rotate your pelvis backwards.
• Without arching your lower back, extend your leg backwards.
• Aim to feel the muscular contraction in the back of the hip.
• Hold for 3-5 seconds.
• Perform 20 repetitions.
• Repeat on the other side.
• Progression:
  • Use a resistance band.

3. Kick Back

Instructions:

• Assume the 4 point kneel position
• Rotate your pelvis backwards.
• Without allowing your lower back to move, lift your leg as high as possible.
• Aim to feel the muscular contraction in the back of the hip.
• Hold for 3-5 seconds.
• Perform 20 repetitions.
• Repeat on other side.
• Progression:
  • Use an ankle weight.

4. Prone Hip Extension

Instructions:

• Lie down on your stomach.
• Rotate your pelvis backwards.
• Whilst maintaining this alignment, lift your leg as high as possible.
• Do not let your lower back arch.
• Aim to feel the muscular contraction in the back of the hip.
• Hold for 3-5 seconds.
• Perform 20 repetitions.
• Repeat on other side.
• Progression:
  • Use an ankle weight.

5. Clam Shell

Instructions:

• Lie down on your side with your knees/hip in a slightly bent position.
• Keep your ankles together throughout this exercise.
• Reach the knee (upper leg) forwards.
• Lift up your knee (upper leg) as high as possible.
• Make sure that you do not move your pelvis as you lift the knee.
• Aim to feel a muscular contraction in the back/side of your hip.
• Hold for 3-5 seconds at end range.
• Perform 10-20 repetitions.

6. Knee Lift In Frog Position

Instructions:

• Lie on your stomach.
• Bring your knee up towards the side.
• Keep your foot in contact with the floor.
• Lift your knee upwards.
• Aim to feel the muscular contraction in the back of the hip.
• Hold for 3-5 seconds at end range.
• Perform 10-20 repetitions.
• Repeat on other side.

7. Glute Bridge

Instructions:

• Lie down on your back with your knees bent.
• Rotate your pelvis backwards.
• Push your heel into the floor.
• Lift your hips off the floor as high as possible.
• Do not allow your lower back to arch.
• Aim to feel the muscular contraction in the back of the hips.
• Hold for 3-5 seconds.
• Perform 10-20 repetitions.
• Progression:
  • Hold onto a weight at the front of your hips.

8. Single Leg Bridge

Instructions:

• Lie down on your back with your knees bent.
• Hold one knee towards your chest.
• Tilt your pelvis backwards.
• Push your heel into the floor.
• Lift your hips off the floor as high as possible.
• Do not allow your lower back to arch.
• Aim to feel the muscular contraction in the back of the hip.
• Hold for 3-5 seconds.
• Perform 10-20 repetitions.
• Repeat on other side.

9. Deep Lunge

Instructions:

• Assume the lunge position.
• Hinge forwards at the hips so that your torso is leaning forwards.
• Place most of your bodyweight on the leading leg.
• Whilst maintaining the torso in the leaning forward position, slowly lower your body down.
• Make sure to push through the heel of the front leg.
• Aim to feel the muscular contraction in the back of the hip.
• Perform 20 repetitions.
• Progression:
  • Hold onto an appropriate amount of weight.

10. Triple Extension

Instructions:

• Stand at an arm’s length to a wall.
• Place your hands onto the wall at shoulder height.
• Lean your body weight into your hands.
• Lift the knee up as high as possible.
• With the leg that is in contact with the floor, tilt your pelvis backwards and push the hips forwards.
• Aim to feel the muscular contraction in the back of the hip.
• Hold for 3-5 seconds.
• Perform 20 repetitions.
• Repeat on the other side.

11. Standing Hip Thrust

Instructions:

• Tie a resistance band to a stationary object at floor height.
• Face away from the anchor point.
• Hold onto the resistance band between your legs.
• Walk forwards to increase tension in the resistance band.
• Hinge forwards.
• Thrust your hips forward as you stand up right.
• Aim to feel the muscular contraction in the back of the hips.
• Hold for 3-5 seconds.
• Perform 20 repetitions.
• Progression:
  • Increase tension on resistance band.

12. Hip Thrust

Instructions:

• Sit down on the floor with a bench behind you.
• Have your knees in a bent position and feet on the floor.
• Lean your middle back on the bench.
• Rotate your pelvis backwards.
• Push through your heels.
• Thrust your hips upwards as high as possible.
• Aim to feel the muscular contraction in the back of the hips.
• Hold for 3-5 seconds.
• Perform 20 repetitions.
• Progression:
  • Rest an appropriate amount of weight in the front of the hips.

13. Hip Thrust (Single Leg)

Instructions:

• Sit down on the floor with a bench behind you.
• Have your knees in a bent position and feet on the floor.
• Lean your middle back on the bench.
• Hold one knee towards your chest.
• Push through your heels.
• Thrust your hips upwards.
• Aim to feel the muscular contraction in the back of the hip.
• Hold for 3-5 seconds.
• Perform 20 repetitions.
• Repeat on the other side.

14. Lean Back Deep Squat

Instructions:

• Start in the standing position with feet approximately shoulder-width apart.
• Hold onto something in front of you.
• Push your hips backwards as you squat.
• Aim to place more of your body weight into your heels.
• Squat as low as you are able to.
• Aim to feel the muscular contraction in the back of the hips.
• Perform 10-20 repetitions.
• Progression:
  • Perform exercise without using your hands.
  • Hold onto an appropriate amount of weight.

15. Romanian Dead Lift

Instructions:

• Start in an up right standing position.
• Keep your lower back neutral throughout this exercise.
• Slowly lower the weight as far as possible by hinging at the hips.
• Aim to feel a pulling sensation in the back of the hips.
• Stand up right.
• Perform 20 repetitions.
• Progression:
  • Hold onto an appropriate amount of weight.

16. Dead Lift (Staggered)

Instructions:

• Place your feet in a staggered position.
• Bend the front knee slightly.
• Shift most of your body weight onto the front leg.
• Keep a neutral spine and pelvis throughout this exercise.
• Push your hips backwards as you hinge forwards from the hips.
• Aim to feel a pulling sensation in the back of the hip.
• Perform 20 repetitions.
• Repeat on the other side.
• Progression:
  • Hold onto an appropriate amount of weight.

17. Curtsy lunge

Instructions:

• Start in the standing position.
• Hinge forwards at the hips so that your torso is leaning forwards.
• Bring your foot behind and as far to the side of the other foot. (See above)
• Perform a slow lunge.
• Push your hip out towards the side as you lunge.
• You can hold onto something for balance.
• Aim to feel a muscular contraction on the side of the hip of the front leg.
• Perform 20 repetitions.
• Repeat on the other side.
• Progression:
  • Do a deeper lunge.
  • Reach your foot further to the side.
  • Hold onto a weight.

18. High Step Up

Instructions:

• Place a step that has the approximate height of your knee in front of you.
• Place your foot on top of the step.
• Hold onto something for balance.
• Hinge forwards at the hips so that your torso is leaning forwards.
• Shift your body weight into the front leg.
• Push through your heel of the leg that is on the step.
• Step up onto the step.
• Aim to feel a pulling sensation in the back of the hip.
• Perform 10-20 repetitions.
• Repeat on the other side.
• Progression:
  • Hold onto an appropriate amount of weight.

19. Bulgarian Split Squat

Instructions:

• Sit on the edge of a bench.
• Straighten both legs in front of you.
  • The position of the heels dictates the approximate distance that you will stand from the bench.
• Stand up facing away from the bench.
• Hold onto something for balance.
• Place one foot on top of the bench.
• Hinge forwards at the hips so that your torso is leaning forwards.
• Shift your body weight into the front leg.
• Push through your heel of the front leg.
• Lower your body as low as possible.
• Aim to feel a pulling sensation in the back of the hip.
• Perform 10-20 repetitions.
• Repeat on the other side.
• Progression:
  • Hold onto an appropriate amount of weight.

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Can’t feel your glutes Activating?

If you can’t FEEL the glutes activate whilst performing the exercises, you may need to address some of the following factors.

1. Limitation In Hip Extension

Tight hip flexors (muscles at the front of the hip) can limit how far the hip can extend backwards.

This can make it difficult to get your hip into a position where you can engage your glutes properly.

Stretching the hip flexors may unlock more movement in your hips to allow for the glutes to engage.

a) Hip Flexor Stretch

Instructions:

• Assume the deep lunge position as above.
• Perform a posterior pelvic tilt:
  • “Tuck your tail bone underneath you”
• Lunge forwards.
• Lean slightly backwards.
• Make sure you feel the stretch at the front of hip on the back leg.
  • You may need to adjust your position so that you feel the stretch in the right area.
• Hold the stretch for 30-60 seconds.

For exercises to improve hip extension:

See Post: Increase Hip Extension

2. Hamstring Dominance

If your gluteal muscles are not firing off properly, it is likely that your hamstring muscles are compensating for it.

To address this, I suggest releasing the Hamstring muscles to give the opportunity for the Glutes to activate during the exercises.

a) Hamstring Release

Instructions:

• Sit down on the floor with your leg straight in front of you.
• Place the back of your thigh on top of a foam roller.
• Use your body weight to apply an appropriate amount of pressure into your Hamstrings.
• Roll on top of the foam roller.
• Make sure to cover the entire area between the back of the knee and back of the hip.
• Continue for 2 minutes per side.

3. Lower Back Dominance

If you mainly feel your lower back engaging whilst performing the glute exercises, try this stretch.

a) Lower Back Stretch

Instructions:

• Sit down on a chair.
• Push your knees out to the side.
• Lean all the way forward.
• Aim to feel a stretch in the lower back.
• Hold for 30 seconds.

4. Excess Sitting

Prolonged sitting places the glutes in a position where it becomes difficult to engage them.

Here’s the brutal truth about sitting…

We sit too much!

Think about it:

• We sit at work whilst using the computer
• We sit in a car/bus/train on the way to and from work
• We sit when we watch the television or use our mobile phones

… That’s a whole lot of sitting!

Recommendation: Take multiple breaks from prolonged bouts of sitting.

5. Walking Pattern

Whilst you are walking, let your back leg remain extended for a split second longer.

This will engage your gluteal muscle group as the hip moves into an extended position.

It should feel as though you are gliding as you walk.

If you remember to do this every time you walk, you will essentially be training your gluteal muscles everyday!

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Conclusion

Follow the exercises mentioned on this blog post to help activate and strengthen your glute muscles.

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What to do next

1. Any questions?… (Leave me a comment down below.)

2. Come join me on the Facebook page. Let’s keep in touch!

3. Start doing the exercises!

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Disclaimer: The content presented on this blog post is not medical advice and should not be treated as such. It is not intended to be used as a substitute for professional advice, diagnosis or treatment. Use of the content provided on this blog post is at your sole risk. Seek guidance from a healthcare professional before starting any exercise and/or implementing any recommendation. For more information: Medical Disclaimer.

The post Exercises To Activate And Strengthen The Glutes appeared first on Posture Direct.

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Tinnitus Exercises

Tinnitus is a condition where there is a high pitch ringing/humming/buzzing/whooshing in the ear in the absence of an external sound.

Although there a multiple causes of Tinnitus, this blog post will specifically cover the musculoskeletal factors that are associated with Tinnitus.

(This is referred to as Somatosensory Tinnitus.)

We will address factors such as:

• Muscular Tension
• Neck Movements
• Posture

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How To Fix Tinnitus

I have listed the main areas to address to help fix the ringing in your ears.

Areas To Address:

AREA 1: Jaw
AREA 2: Base Of Skull
AREA 3: Sternocleidomastoid
AREA 4: Upper Trapezius
AREA 5: Scalene
General Tips

Keep in mind – It will be very difficult for me to tell you over the internet what specific area is causing YOUR Tinnitus.

Recommendation: Have a read through this entire blog post. Try out the exercises in each area. Focus on the area that gives you the best results.

(Note: Generally speaking – Address the muscles on the same side that you are experiencing the Tinnitus. If you have ringing in both ears, address both sides.)

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1. Jaw

As the jaw is in close proximity to the inner ear region, issues involving the jaw muscles and Temporomandibular joint (TMJ) may have an effect on Tinnitus.

The Jaw And Tinnitus

Generally speaking – If the quality of the ringing in the ear changes with movements and/or clenching of the jaw, this suggests that the jaw may be contributing to the Tinnitus.

Follow these steps:

STEP 1: Release
STEP 2: Stretch
STEP 3: Jaw Movements
STEP 4: Clenching (Bruxism)

Step 1: Releases

The jaw muscles which are involved with chewing and clenching tend to get quite tight.

Jaw Muscles:

• Masseter
• Temporalis
• Pterygoid (Medial/Lateral)

If there is an excessive amount of tension in these jaw muscles, this may lead to the development of Tinnitus.

The first step is to release/massage these tight muscles.

a) Masseter

Instructions:

• Place your palms on the side of your jaw.
• Keep your jaw completely relaxed throughout this exercise.
• Apply a firm amount of pressure into the jaw.
• Push and drag your fist in an upwards direction.
• Make sure to cover the entire target area.
• Repeat 10 upwards strokes.

b) Temporalis

Instructions:

• Place the palms of your hands on the sides of your temporal region.
• Apply a firm amount of pressure.
• Perform circular motions.
• Make sure to cover the entire target area.
• Continue for 1 minute.

c) Medial Pterygoid

(Note: I’d recommend washing your hands before placing the fingers in your mouth!)

Instructions:

• Place your thumb into the side your mouth.
• Assume the pincer grip.
• Squeeze your fingers together and perform a circular motion.
• Continue for 1 minute.
• Repeat on other side (If Required)

d) Lateral Pterygoid

Instructions:

• Use one finger and guide it in the area between the upper jaw and cheek.
• Apply an gentle upward pressure.
• Continue for 1 minute.
• Repeat on other side. (If Required)

Step 2: Stretches

Now that these tight jaw muscles have been released, let’s follow it up with a stretch.

a) Mouth Opener Stretch

Instructions:

• Gently open your mouth.
• Place the tips of your middle three fingers on the top of the teeth of the bottom jaw.
• Open your mouth as wide as possible.
• Using your fingers, pull your bottom jaw further downwards.
• Whilst holding this position, tilt your head slightly upwards.
• Aim to feel a firm stretch on the sides of your jaw.
• Hold for 30 seconds.
• Perform 3 repetitions.

Step 3: Jaw Movements

The following exercises are designed to encourage movement in the jaw.

Note: The following movements should be pain-free.

a) Open/Close

Instructions:

• Open your mouth as wide as possible.
• Hold for 5 seconds.
• Perform 10 repetitions.

a) Translation

Instructions:

• Open your mouth slightly so that there is a slight gap between your teeth.
• Slowly slide your bottom jaw from side to side.
• Perform 30 repetitions.

Note: If your jaw is shifted towards one side, focus on shifting the jaw towards the opposite side.

b) Retraction/Protraction

Instructions:

• Open your mouth slightly so that there is a slight gap between your teeth.
• Slowly glide your bottom jaw forwards and backwards.
• Perform 30 repetitions.

Step 4: Clenching

a) Jaw Clenching/Teeth Grinding (Bruxism)

If you tend to clench or grind your teeth when you sleep, exercise or when stressed, this can increase the activity of the muscles that close the jaw.

This can lead to an increased amount of tension in the jaw.

This may require interventions such as:

• Stress management
• Relaxation techniques
• Mouth splint
• Muscle relaxants
• Botox injection

b) Malocclusion Issues

Malocclusion refers to the improper position of the teeth when the jaw is closed.

If there is poor alignment between the teeth of the upper and lower jaw, this can lead to imbalance use of the jaw muscles.

This can lead to an asymmetrical position of the jaw which may have be associated with the increased jaw tension (especially on one side).

Recommendation: If you have issues with the alignment of your teeth, consider getting a review with a dentist to determine if they can help with the Tinnitus.

c) Chewing

Avoid chewing on thick and/or tough foods (eg. steak and carrots) for now as this may lead to increase tension in the jaw muscles.

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2. Base Of Skull

Compression and/or tightness in the structures at the base of the skull can lead to the development of Tinnitus.

The Base Of Skull And Tinnitus

Generally speaking – If the quality of the ringing in the ear is influenced by looking upwards, poking the head forwards and/or applying pressure to this region, this suggests that the base of skull region may be contributing to the Tinnitus.

Structures In The Base Of The Skull:

• Upper Trapezius
• Splenius Capitis
• Semispinalis Capitis
• Sternocleidomastoid
• Rectus Capitus Posterior Major/Minor
• Obliquus Capitus Superior/Inferior
• Alantoaxial Joint (C1/C2)
• Atlanto-Occipital Joint (C0-C1)

Follow these steps:

STEP 1: Release
STEP 2: Stretch
STEP 3: Neck Movement
STEP 4: Decompression
STEP 5: Forward Head Posture

Step 1: Release

Releasing the tight muscles at the base of the skull will help decrease the amount of tension in the area.

a) Base of Skull

Instructions:

• Lie down on the floor.
• Place a massage ball underneath the base of your skull.
• Apply an appropriate amount of pressure on top of the massage ball.
• Be extra gentle when pressing onto bony areas.
• Gently rotate your head from side to side to emphasize certain areas of stiffness.
• Continue for 2-3 minutes on each side.

Step 2: Stretch

The next step is to stretch the structures in the base of the skull.

a) Base Of Skull Stretch

Instructions:

• Look slightly downwards.
• Place one hand at the front of your chin and the other at the back of your head.
• Apply a firm force to the front of your chin to glide the chin backwards/downwards.
• Whilst maintaining this pressure, proceed to slowly pull your head in a forwards/downwards direction.
• Aim to feel a stretch at the base of the skull.
• Hold for 30 seconds.

Step 3: Neck Movements

The next step is to encourage some movement the upper neck region.

a) Chin Tucks

Instructions

• Sit up right.
• Slightly nod your chin downwards.
• Keep the back of your neck as elongated as possible through the exercise.
• Gently slide your chin backwards.
• Aim for a lengthening sensation at the back of your neck and a gentle contraction at the back of your throat.
• Hold for 5 seconds.
• Perform 30 repetitions.

For other ways to perform this exercise:

See Post: Chin Tuck Exercises

b) Head Tilts

Instructions:

• Gently tilt your head from side to side.
• Perform 30 repetitions.

Step 4: Neck Decompression

This exercises is designed to reduce the amount of compression occurring at the base of the skull region.

a) How To Decompress Neck

Instructions:

• Loop a towel around the base of the skull.
• Pull the towel in a upwards/forwards direction.
• Tuck your chin down and inwards.
• Aim to feel a stretch at the base of the skull.
• Hold for 30 seconds.

Note: You can also use a resistance band.

For other ways to decompress the neck:

See Post: Neck Decompression Exercises

Step 5: Forward Head Posture

Forward Head Posture is where the head pokes forwards.

This head position tends to compress the region at the base of the skull.

For a full guide on how to fix this issue:

See Post: Forward Head Posture

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3. Sternocleidomastoid

The Sternocleidomastoid is a muscle that attaches from the region behind the ear (Mastoid Process) to the collarbone/breast bone (Clavicle/Manubrium).

As the proximal attachment of this muscle is in close proximity to the ear, tension in Sternocleidomastoid may result in Tinnitus.

Sternocleidomastoid And Tinnitus

Generally speaking – If the quality of the Tinnitus is influenced by turning/tilting the head, looking up, having your head poking forwards and/or applying pressure to this muscle, then the Sternocleidomastoid may be contributing to the Tinnitus.

Follow these steps:

STEP 1: Release
STEP 2: Stretch
STEP 3: Deep Neck Flexors

Step 1: Releases

The first step is to reduce the amount of tension in the tight Sternocleidomastoid.

a) Sternocleidomastoid Release

Instructions:

• Locate the Sternocleidomastoid muscle. (See above)
• You should be able to feel a prominent band of muscle on each side of the neck.
• Gently massage these muscles using a pinch grip.
• Do not to press too deep as you may hit sensitive neck structures (such as the nerves and arteries).
• Make sure to cover the entire length of the muscle.
• Duration: 1 minute per side.

Step 2: Stretch

The next step is to stretch the tight muscle.

a) Sternocleidomastoid Stretch

Instructions:

(The following instructions are designed to stretch the RIGHT side. To stretch the left side, follow the instructions using the opposite side mentioned.)

• Sit in front of a table.
• Keep your chin in and down throughout this stretch.
• Place your left fist on the left side of your chin.
• Place your left elbow onto the table in front of you.
• Rest the weight of your head onto your fist.
• Tilt your head to the left.
• Apply further pressure to the chin to increase the stretch.
• Aim to feel a firm stretch in the right side of the neck.
• Hold for 30 seconds.
• Perform on the other side. (If Required)

For more stretches for this muscle:

See Post: Sternocleidomastoid Stretches

Step 3: Deep Neck Flexor

The Deep Neck Flexors are a group of muscles located in the front of the neck and are involved with stabilization of the neck.

In my opinion – Weakness in the Deep Neck Flexors can lead to eventual over-activity of the Sternocleidomastoid.

a) Deep Neck Flexor Activation

Instructions:

• Lie down on your back.
  • Place a pillow underneath your head if it is more comfortable.
• Flatten your tongue to the roof of your mouth.
• Relax your breathing.
• Keep your neck completely relaxed.
• Nod your chin towards your chest.
• Aim to feel a gentle muscular contraction in the back of your throat.
• There should also be a lengthening sensation at the back of your neck.
• Hold for 5 seconds.

Note: There should be no activation of the superficial neck muscles at the front of the neck (Sternocleidomastoid and Anterior Scalene) as you perform this exercise. You can place your hand lightly onto the front of the neck to monitor for any muscular activity.

For an in-depth blog post on this muscle:

See Post: Deep Neck Flexors

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4. Upper Trapezius

The Upper Trapezius is a muscle that it located from the base of the skull to the shoulder.

The Upper Trapezius and Tinnitus

Generally speaking – If the quality of the Tinnitus is influenced by turning or tilting the head, looking up, or having your head poking forwards and/or applying pressure to this muscle, then the Upper Trapezius may be contributing to the Tinnitus.

Follow these steps:

STEP 1: Release
STEP 2: Stretch
STEP 3: General Movement
STEP 4: Rounded Shoulders

Step 1: Release

The first step is to reduce the amount of tension in the tight muscle.

a) Upper Trapezius

(Target Area: Between neck and shoulder)

Instructions:

• Stand in front of the corner of a wall.
• Bend forwards towards the wall.
• Place a massage ball in the region between the neck and shoulder.
• Lean your shoulder against the wall.
• Apply an appropriate amount of weight into the massage ball.
• Make sure to cover the entire muscle.
• Duration: 1-2 minutes

Step 2: Stretches

The next step is to stretch the tight muscle.

a) Upper Trapezius Stretch

Instructions:

• Tuck your chin in and nod downwards.
• Tilt your head away from the side that you would like to stretch.
• Place your hand on the side of your head.
• Apply a downward pressure.
• Keep your head as relaxed as possible.
• Aim to feel a stretch on the region between the neck and shoulder.
• Hold for 30 seconds.

Step 3: General Movement

Let’s get some movement in this muscle!

a) Shoulder Blade Circles

Instructions:

• Keep your arms relaxed throughout this exercise.
• Shrug your shoulders upwards.
• Pull them backwards.
• Squeeze the shoulder blades together.
• Relax.
• Keep your neck completely relaxed throughout this exercise.
• Perform 20 repetitions.
• Repeat exercise in the opposite direction.

Note: Apply as much tension as you can comfortably tolerate.

Step 4: Rounded Shoulders

Rounded shoulders is a type of posture where the shoulders are in a slouched forwards position.

In my opinion – The Upper Trapezius tends to be more active in people with rounded shoulders

Addressing the position of the shoulders may help reduce tension in the Upper Trapezius.

For a complete guide on how to fix rounded shoulder posture:

See Post: Rounded Shoulders

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5. scalene

The Scalene is a muscle that is located on the side of the neck.

It consists of 3 separate parts: Anterior, Middle and Posterior portion.

The Scalene and Tinnitus

Generally speaking – If the quality of the Tinnitus is influenced by turning or tilting the head, having your head poking forwards and/or applying pressure to this muscle, then the Scalene may be contributing to the Tinnitus.

Follow these steps:

STEP 1: Release
STEP 2: Stretch
STEP 3: General Movement
STEP 4: Breathing Technique

Step 1: Releases

The first step is to reduce the amount of tension in the tight muscle.

Instructions:

• Make a fist with the hand.
• Place the back portion of the fingers against the side of the neck.
• Apply a gentle force into the neck.
• Starting at the collar bone, perform slow upward strokes towards the head.
• Continue for 10 upward strokes.

Note: It is important that you do not apply too much pressure as there are sensitive structures (such as nerves and blood vessels) in this region.

Step 2: Stretch

Next step: Stretch the tight muscle!

a) Anterior/Middle Scalene Stretch

Instructions

(The instructions are described to stretch the left side. To stretch the right side, follow the instructions using the opposite side mentioned.)

• Look all the way upwards.
• Tilt your head towards the right.
• Turn your head slightly towards the left.
• Place your right hand on the left side of your head.
• Pull your head towards the right shoulder.
• Keep your neck completely relaxed.
• Aim to feel a stretch to the front/left side of the neck.
• Hold this position for 30 seconds.
• Repeat on other side. (If required)

Step 3: General Movement

a) Lateral Flexion

Instructions:

• Slowly tilt your head from side to side.
• Perform 20 repetitions.

Step 4: Breathing technique

The Scalene muscles are accessory muscles for breathing.

That is – The body will increase the activity of the Scalene muscles in periods of more labored breathing (eg. when exercising).

When breathing at rest, it is ideal to have your diaphragm (a muscle located at the base of your rib cage) as your main breathing muscle.

However, with breathing inefficiencies, the Scalene muscles tend to be recruited during inhalation at rest.

This over-activity of the Scalene muscles can lead to Tinnitus.

Try out this exercise to help engage your Diaphragm muscle.

a) Diaphragmatic Breathing

Keep neck completely relaxed as you are breathing.

Instructions:

• Lie down on your back with the knees bent and feet supported on the floor.
  • (Use a pillow for your neck if required.)
• Keep your neck completely relaxed throughout entire exercise:
• Take a breath In: Expand your WHOLE rib cage without flaring out the bottom of the ribs at the front.
  • (“Think of the rib cage expanding in ALL directions like a balloon does as it gets bigger.”)
• Breathe Out: Slowly push out ALL of the air out of your lungs through your mouth.
  • Your lower ribs should depress and lower back flatten against the floor.
• Repeat 5 times.

If you are having significant difficulty relaxing your neck muscles as you are breathing in, you may have a stiff rib cage which does not expand easily. This forces the neck muscles to engage in an attempt to get more air into the lungs.

For exercises and stretches to improve the mobility of the rib cage:

See Post: Rib Cage Stretches

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General Tips

Here are some general tips that may help address your Tinnitus.

a) Sitting Posture

As posture may influence the amount of tension in the neck muscles which are associated with Tinnitus, addressing your sitting posture may help to reduce some of the symptoms.

For a full blog post on how to address your sitting posture:

See Post: Sitting Posture

b) Stress Levels

Increased stress levels tends to be linked with increased muscular tension, jaw clenching, sleep disturbances and an overly sensitive nervous system.

These factors may amplify the effects of Tinnitus.

Consider the following interventions:

• Meditation
• Relaxation strategies
• Deep breathing exercises
• Stress management

c) White Noise

Avoid a completely silent environment as this can make the Tinnitus more noticeable.

Consider using background noise such as white noise, a fan blowing or from the television to mask the ringing.

d) Whiplash Injury

If your Tinnitus started after sustaining a neck injury following a car accident, consider checking out this blog post:

See Post: Whiplash Neck Injury

e) Seek Help

If you require additional help, please get a review from an ENT (Ears/Nose/Throat) specialist and/or a therapist who specifically specializes in Tinnitus.

When dealing with Tinnitus – There are many possible nuances that may need to be explored and will require a thorough assessment from a professional.

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Conclusion

If your Tinnitus is caused by musculoskeletal factors (also known as Somatosensory Tinnitus), perform the suggested exercises on this blog post to help reduce the ringing in the ear.

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What to do next

1. Any questions?… (Leave me a comment down below.)

2. Come join me on the Facebook page. Let’s keep in touch!

3. Start doing the exercises!

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Disclaimer: The content presented on this blog post is not medical advice and should not be treated as such. It is not intended to be used as a substitute for professional advice, diagnosis or treatment. Use of the content provided on this blog post is at your sole risk. Seek guidance from a healthcare professional before starting any exercise and/or implementing any recommendation. For more information: Medical Disclaimer.

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