Exercise to Fix Posture
Video by Dr. Jake Goodman
At our East Dallas chiropractic office, we combine simple exercises like this with chiropractic adjustments to improve movement, reduce inflammation, and help patients get lasting relief from neck and back pain. The right exercises combined with chiropractic care can help you stay healthy, improve posture, and prevent neck and back pain before it starts. One great exercise we often recommend at our East Dallas chiropractic office is called a lat stretch and lift (also known as a latissimus dorsi extension). It’s a simple move that helps strengthen your upper back, improve posture, and reduce stiffness from sitting too long.
This exercise works the large muscles along your back and under your shoulders, along with smaller muscles that help keep your shoulders stable. Strengthening these areas helps you sit and stand taller and can reduce the rounded shoulders and upper-back tightness many people get from desk work.
To do it safely, keep your back straight and move slowly. You can lie face down or lean slightly forward while standing. Lift your arms gently using your back muscles—not by shrugging your shoulders or arching your lower back. Focus on slow, controlled movements so the right muscles do the work.
Studies show that exercises like this help improve posture, shoulder movement, and back strength. They can also reduce tension in the neck and upper shoulders when done regularly. That’s why we often include them in rehab plans and home exercise programs for patients.
Component | Details |
Exercise Name | Latissimus Dorsi Extension (Prone or Standing Variation) |
Primary Muscles Targeted | Latissimus dorsi, teres major, posterior deltoids |
Secondary Muscles | Rhomboids, trapezius, spinal erectors, core stabilizers |
Purpose / Benefits | Improves upper-body strength, posture, shoulder extension, and scapular stability |
Execution Tips | Neutral spine, slow controlled lift, avoid shrugging, engage back muscles, not momentum |
Common Mistakes | Shoulder shrug, jerky movement, lumbar hyperextension |
Mobility / Rehab Application | Supports thoracic spine and shoulder mobility, enhances scapular rhythm |
Evidence / Research | EMG studies confirm lat activation and posture improvements when performed consistently |
“Latissimus dorsi-focused extension exercises improve scapular mechanics and shoulder stability.”
“Controlled extension movements strengthen the posterior chain while minimizing lumbar strain.”
Reference
Andersen, L. L., et al. (2010). Muscle activation during upper-body strength exercises in men and women. Journal of Strength and Conditioning Research, 24(7), 1831–1838.
Our Message
We love to help our patients in East Dallas stay healthy. We are here to relieve back pain, neck pain and headaches while also teaching about how our diet and stress effects our over all health. By improving these areas of our lives we can become healthier, stay out of pain and reduce risk of diseases. Our Chiropractors located in Lakewood, near the corner of Mockingbird Ln. and Abrams Rd., want to help you stay healthy and out of pain!
