Let thy wall be thy gym

Here are some exercises that you can easily perform to prevent or treat forward head and rounded shoulder posture. These are pretty safe for everyone and don’t need any other equipment other than your wall.

The first exercise is pectoral stretch. as the neck moves forward into the Pig position the front of chest muscles get tight and shortened. Perform the chest stretch everything is shown in the figure and hold it for 15 to 20 seconds. You can perform three times on both sides.

The second exercise is designed to stretch the deeper muscle of the front of the chest.

The third exercise is plank on the wall. It is just like the normal plank but it is much easier. If you find plank too hard to perform this is a great way to initiate.

Finally the fourth exercise is to straighten the spine using the help of the wall.
To do this stand against the wall with your heels touching the wall. Then sequentially touch the hips the mid back and finally the back of the head on the wall. tuck your chin to contact the whole of the back of the neck on You will find you need to put considerable effort from the abdomen to keep the whole of the spine flat on the wall.
While these exercises are helpful for forward head and rounded shoulder posture there are plenty of other exercises that can be performed on the wall. I will describe a few in the forthcoming posts.
Do you use the wall for exercise? If so, what kind of exercise do you do? Tell us in the comments below.

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About the author

Dr Subhanjan Das (PT)

BPT, MPT (MSk & Sports), CMP(NZ), Diploma in football medicine (FIFA)

Consultant Physiotherapist of Apollo & Reliva Clinic, HSR Layout, Bangalore

Contact: +91 8967549104

Dr Subhanjan Das (PT) has over 14 years of clinical and 12 years of academic experience.  A friendly professional with lots of patience and skilful hands, Dr Subhanjan has worked with thousands of his patients for instant relief of pain and rapid return to activities.  He has treated elite athletes for recovery, injury prevention and performance enhancement.

Dr Das is specialized in Orthopaedic and sports physiotherapy and has keeps himself updated with the latest advancements in the field of physiotherapy. He has undergone training on advanced orthopaedic techniques such as Dry Needling, Mulligan Concept, McKenzie method, Pilates, Cupping therapy, McConnel and kinesio  taping from the best faculties around the world.

Dr Das has taught in 5 universities across India and has trained physiotherapists in 50+ workshops within and outside India.