Brugger’s exercise, known as the “relief position,” focuses on reversing the tendencies of a slumping or slouched posture. The exercise is named after its developer, Alois Brugger, a Swiss neurologist of the 20th century, whose work focuses on repetitive strain injuries
This postural exercise should be done for 10 seconds every 20 minutes. It can be incorporated into sit to stand, walking, and lifting. Over time you should experience the sensation of sitting and standing straighter and more naturally. When this occurs, improved posture will become more automatic and second nature. Conscious effort to sit up straight should no longer feel necessary because you have learned a new postural habit and in a sense reprogrammed your nervous system.
To assume the relief position, sit at the very edge of your chair, without relying on the seat back for support. Hold your head high in the air, with a slight arch in the neck. Open your legs outward until your feet rest slightly to your sides, each foot facing outward slightly. Gently arch your back so that your belly can fully relax and your weight shifts onto your feet and your legs. Your pelvis should tilt forward and your breastbone should tilt up, toward the ceiling. Let your arms relax and turn them outward, with your palms facing up.
Brugger’s Postural Relief Exercise promotes stability and relaxes tight muscles that may tighten due to postural stress.
FOLLOW THESE SIX STEPS:
1. Sit with your buttocks at the edge of a chair.
2. Spread your legs apart slightly.
3. Turn your toes out slightly.
4. Rest your weight on your legs/feet & relax your abdominal muscles.
5. Tilt your pelvis forward (ie. arch your lower back) while lifting your chest up
6. rotate your arms outward while turning your palms up.
7. Hold your head high in the air, with a slight arch in the neck.
This exercise helps to strengthen shoulder and scapular retractors. It can be performed sitting or in a standing position.
IMPORTANT: Exercise – like any therapy – is not without its risks. These, or any other exercise programs, may result in pain or injury. To reduce your risk of injury, consult your chiropractor, medical doctor, or physical therapist before beginning any exercise program. The advice shown is not intended as a substitute for a medical consultation, Stuart A. Firsten, DC and http://www.ChiropractorPro.com disclaim any liability from and in connection with these exercises. As with any exercise program, if at any point during your routine you begin to feel faint, dizzy, or have physical discomfort, you should stop immediately and consult a physician.