Adolescent Posture Improves with Proper Stretching and Exercise

Researchers wanted to determine if a program consisting of resistance and stretching training would improve forward head posture and protracted shoulder posture in Portuguese adolescents. 

Subjects were students at two secondary schools (age 15-17).  Posture angles were measured and students were asked if they had experienced shoulder or neck pain in the last month.  

The control group attended regular PE classes.  The exercise group received an additional posture corrective exercise program twice a week for 16 weeks.  The protocol consisted of four strengthening exercises and three stretching exercises and was performed in the last 15-20 minutes of PE class.  Students were guided by their PE teacher along with an illustrated handout.  

Researchers developed a plan for variations in the program to accommodate training principles as well as the school calendar in order to maintain the benefits of the exercises while preventing training plateaus. 

At the end of 16 weeks, posture and pain assessments were repeated.  Statistically significant increases were recorded in both the cervical angle and the shoulder angle among the students in the intervention group. 

By contrast, students in the control group showed no significant difference in the cervical angle and actually showed a significant decrease in the sagittal head and shoulder angles. 

At the beginning of the study, students reporting neck pain had lower cervical angles compared to their peers who did not experience neck pain.  While the overall number of students reporting neck pain decreased by the end of the 16 week study, the decrease was more considerable in the exercise group. 

CONCLUSION:  This study demonstrates that an exercise program can be specifically designed to improve posture in adolescents.

 

Ask your doctor of chiropractic any questions you have regarding the development of your child’s spine.  Chiropractic care is safe and effective for all ages – even as young as a newborn, so it’s never too early for an initial consult.  Correcting any misalignments when they occur will help your child grow and develop into a healthy adult.

You can find a TCA member doctor near your home, work or school at https://www.tnchiro.com/find-a-doctor/ .

 

Full research report: “Effects of a Resistance and Stretching Training Program on Forward Head and Protracted Shoulder Posture in Adolescents” in Journal of Manipulative and Physiological Therapeutics, Jan 2017.