Bruggers Exercise

Many conditions of the desk bound worker are secondary to poor posture.

Common faults observed in standard sitting posture are:

• Upper back rounded forward, shoulders become shrugged
• Head pushes forward and chin pokes (extension of cervical spine)
• Chest breathing predominates over belly breathing

These postural faults result in standard muscles patterns of tightness and weakness referred to as upper and lower cross syndromes. Bruggers exercise routine is devised to activated muscles weakened and simultaneously stretch those tightened by prolonged sitting posture.

 Application

• Sit on edge of your chair with feet slightly wider than hips and turn your feet out slightly
• Tuck chin in slightly (feel like you are making a double chin) and breathe through the abdomen
• Slowly exhale actively by blowing the breathe out through your lips while rotating your arms laterally and spread fingers
• Lift sternum slightly and pull shoulders back
• Hold this position for 30 seconds
• Perform this exercise once or twice for every 30 minutes of prolonged sitting