{"id":507,"date":"2022-06-30T02:57:11","date_gmt":"2022-06-30T02:57:11","guid":{"rendered":"https:\/\/themelbournechiropractor.com.au\/blog\/?p=507"},"modified":"2022-06-30T02:57:11","modified_gmt":"2022-06-30T02:57:11","slug":"top-5-exercises-in-2022-for-upper-back-pain","status":"publish","type":"post","link":"https:\/\/themelbournechiropractor.com.au\/blog\/top-5-exercises-in-2022-for-upper-back-pain\/","title":{"rendered":"Top 5 Exercises In 2022 For Upper Back Pain!"},"content":{"rendered":"\n<p class=\"has-large-font-size\"><strong>Posture Pole<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-full is-style-default\"><img loading=\"lazy\" decoding=\"async\" width=\"580\" height=\"387\" src=\"https:\/\/i0.wp.com\/themelbournechiropractor.com.au\/blog\/wp-content\/uploads\/2022\/06\/thoracic-spine-stretch-1544452551.jpg?resize=580%2C387&#038;ssl=1\" alt=\"Posture-Pole-Exercise-TMC.jpg\" class=\"wp-image-508\" srcset=\"https:\/\/i0.wp.com\/themelbournechiropractor.com.au\/blog\/wp-content\/uploads\/2022\/06\/thoracic-spine-stretch-1544452551.jpg?w=960&amp;ssl=1 960w, https:\/\/i0.wp.com\/themelbournechiropractor.com.au\/blog\/wp-content\/uploads\/2022\/06\/thoracic-spine-stretch-1544452551.jpg?resize=300%2C200&amp;ssl=1 300w, https:\/\/i0.wp.com\/themelbournechiropractor.com.au\/blog\/wp-content\/uploads\/2022\/06\/thoracic-spine-stretch-1544452551.jpg?resize=768%2C512&amp;ssl=1 768w\" sizes=\"auto, (max-width: 580px) 100vw, 580px\" data-recalc-dims=\"1\" \/><figcaption>Posture Pole Exercise<\/figcaption><\/figure>\n\n\n\n<p>This exercise is the most common type of exercise for both posture and upper back pain. This is because it is simplistic and is very easy to set yourself up in this position. It also exerts very little energy to complete and has amazing benefits such as decreasing muscle tension, increasing joint and ligament flexibility and relaxing the areas of concern.<\/p>\n\n\n\n<p>To perform this exercise:&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Put down a foam roller or rolled up towel on a flat surface.<\/li><li>Position yourself on your back in the middle of the pole<\/li><li>Your head should be on top like in the image above<\/li><li>Ensure your knees are bent for comfort<\/li><li>Try to get your low back as flat as possible to the pole<\/li><li>Position arms outwards in a position you feel the stretch most<\/li><\/ul>\n\n\n\n<p>Recommended Tasks:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Hold the position for atleast 2-5 minutes<\/li><li>Holding for more than 10 minutes can improve flexibility<\/li><li>Complete this stretch twice per day.<br><strong>Special Instructions:<\/strong><br>\u2022 Take the muscle to a point of gentle and comfortable pulling<br>\u2022 If you feel increasing tightness, discomfort or pain, ease off the stretch until you find a point your muscle can relax<br>\u2022 Breathe normally throughout, focusing on relaxation<\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Cat-cow<\/h3>\n\n\n\n<figure class=\"wp-block-image size-large is-style-default\"><img loading=\"lazy\" decoding=\"async\" width=\"580\" height=\"389\" src=\"https:\/\/i0.wp.com\/themelbournechiropractor.com.au\/blog\/wp-content\/uploads\/2022\/06\/Yoga-pose-cat-cow-illustration.jpg?resize=580%2C389&#038;ssl=1\" alt=\"Cat-Cow-Exercise-TMC.jpg\" class=\"wp-image-509\" srcset=\"https:\/\/i0.wp.com\/themelbournechiropractor.com.au\/blog\/wp-content\/uploads\/2022\/06\/Yoga-pose-cat-cow-illustration.jpg?resize=1024%2C687&amp;ssl=1 1024w, https:\/\/i0.wp.com\/themelbournechiropractor.com.au\/blog\/wp-content\/uploads\/2022\/06\/Yoga-pose-cat-cow-illustration.jpg?resize=300%2C201&amp;ssl=1 300w, https:\/\/i0.wp.com\/themelbournechiropractor.com.au\/blog\/wp-content\/uploads\/2022\/06\/Yoga-pose-cat-cow-illustration.jpg?resize=768%2C516&amp;ssl=1 768w, https:\/\/i0.wp.com\/themelbournechiropractor.com.au\/blog\/wp-content\/uploads\/2022\/06\/Yoga-pose-cat-cow-illustration.jpg?resize=1536%2C1031&amp;ssl=1 1536w, https:\/\/i0.wp.com\/themelbournechiropractor.com.au\/blog\/wp-content\/uploads\/2022\/06\/Yoga-pose-cat-cow-illustration.jpg?resize=2048%2C1375&amp;ssl=1 2048w, https:\/\/i0.wp.com\/themelbournechiropractor.com.au\/blog\/wp-content\/uploads\/2022\/06\/Yoga-pose-cat-cow-illustration.jpg?resize=1200%2C806&amp;ssl=1 1200w, https:\/\/i0.wp.com\/themelbournechiropractor.com.au\/blog\/wp-content\/uploads\/2022\/06\/Yoga-pose-cat-cow-illustration.jpg?resize=1980%2C1329&amp;ssl=1 1980w, https:\/\/i0.wp.com\/themelbournechiropractor.com.au\/blog\/wp-content\/uploads\/2022\/06\/Yoga-pose-cat-cow-illustration.jpg?w=1740&amp;ssl=1 1740w\" sizes=\"auto, (max-width: 580px) 100vw, 580px\" data-recalc-dims=\"1\" \/><figcaption>Cat Cow Exercise<\/figcaption><\/figure>\n\n\n\n<p>The exercise above is great for releasing tension within the upper and lower back. The main goal is to stretch and remobilise areas of restriction whilst also relaxing the body.<\/p>\n\n\n\n<p>To perform this exercise:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Position yourself on all 4&#8217;s<\/li><li>The Goal is to arch your back hold the position up to 5 secs with a deep long breath in<\/li><li>Once completed bring your stomach towards the ground out of the arched position and slowly breath out<\/li><\/ul>\n\n\n\n<p>Recommended Tasks:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Repeat 10 &#8211; 15 times<\/li><li>Perform the exercise 3 times.<\/li><li>Rest for 15-30 seconds between exercises.<\/li><li>Complete this exercise twice per day.<br><strong>Special Instructions:<\/strong><br>\u2022 Take the muscle to a point of gentle and comfortable pulling<br>\u2022 If you feel increasing tightness, discomfort or pain, ease off the stretch until you find a point your muscle can relax<br>\u2022 Breathe normally throughout, focusing on relaxation<\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Brugger\u2019s relief position<\/h3>\n\n\n\n<figure class=\"wp-block-image size-full is-style-default\"><img loading=\"lazy\" decoding=\"async\" width=\"580\" height=\"248\" src=\"https:\/\/i0.wp.com\/themelbournechiropractor.com.au\/blog\/wp-content\/uploads\/2022\/06\/5-Bruggar-stretch.png?resize=580%2C248&#038;ssl=1\" alt=\"Brugger-Postition-TMC\" class=\"wp-image-510\" srcset=\"https:\/\/i0.wp.com\/themelbournechiropractor.com.au\/blog\/wp-content\/uploads\/2022\/06\/5-Bruggar-stretch.png?w=721&amp;ssl=1 721w, https:\/\/i0.wp.com\/themelbournechiropractor.com.au\/blog\/wp-content\/uploads\/2022\/06\/5-Bruggar-stretch.png?resize=300%2C128&amp;ssl=1 300w\" sizes=\"auto, (max-width: 580px) 100vw, 580px\" data-recalc-dims=\"1\" \/><figcaption>Brugger Relief Position<\/figcaption><\/figure>\n\n\n\n<p>This is a great exercise for desk workers as it helps to open up the shoulders and alleviate tension throughout the shoulders!\u00a0<\/p>\n\n\n\n<p>To perform this exercise:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Sitting on the edge of your chair <\/li><li>Bring your chest upwards toward the roof.<\/li><li>Pull your shoulder blades together.<\/li><li>Bring your arms out straight and ensure your hands are facig outwards like in the diagram above!<\/li><\/ul>\n\n\n\n<p>Recommended Tasks:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Hold the stretch for 30 seconds.<\/li><li>Perform the stretch 3 times.<\/li><li>Rest for 15-30 seconds between stretches.<\/li><li>Complete this stretch twice per day.<br><strong>Special Instructions:<\/strong><br>\u2022 Take the muscle to a point of gentle and comfortable pulling<br>\u2022 If you feel increasing tightness, discomfort or pain, ease off the stretch until you find a point your muscle can relax<br>\u2022 Breathe normally throughout, focusing on relaxation<\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Cobra Pose<\/h3>\n\n\n\n<figure class=\"wp-block-image size-full is-style-default\"><img loading=\"lazy\" decoding=\"async\" width=\"580\" height=\"384\" src=\"https:\/\/i0.wp.com\/themelbournechiropractor.com.au\/blog\/wp-content\/uploads\/2022\/06\/Untitled-design-2021-10-29T135211.573.webp?resize=580%2C384&#038;ssl=1\" alt=\"Cobra-Pose-TMC.jpg\" class=\"wp-image-511\" srcset=\"https:\/\/i0.wp.com\/themelbournechiropractor.com.au\/blog\/wp-content\/uploads\/2022\/06\/Untitled-design-2021-10-29T135211.573.webp?w=1000&amp;ssl=1 1000w, https:\/\/i0.wp.com\/themelbournechiropractor.com.au\/blog\/wp-content\/uploads\/2022\/06\/Untitled-design-2021-10-29T135211.573.webp?resize=300%2C199&amp;ssl=1 300w, https:\/\/i0.wp.com\/themelbournechiropractor.com.au\/blog\/wp-content\/uploads\/2022\/06\/Untitled-design-2021-10-29T135211.573.webp?resize=768%2C508&amp;ssl=1 768w\" sizes=\"auto, (max-width: 580px) 100vw, 580px\" data-recalc-dims=\"1\" \/><figcaption>Cobra Pose<\/figcaption><\/figure>\n\n\n\n<p>This exercise is going to help in several ways, including increasing the strength of your postural muscles, stretch the chest, shoulders and abdomen, decrease stress, help improve breathing and lastly, decrease tension in the mid and lower back.<\/p>\n\n\n\n<p>To perform this exercise:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Prop Yourself using your elbows or arms depending on your capabilities.<\/li><\/ul>\n\n\n\n<p>Recommended Tasks:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Hold the stretch for 30 seconds.<\/li><li>Perform the stretch 3 times.<\/li><li>Rest for 15-30 seconds between stretches.<\/li><li>Complete this stretch twice per day.<br><strong>Special Instructions:<\/strong><br>\u2022 Take the muscle to a point of gentle and comfortable pulling<br>\u2022 If you feel increasing tightness, discomfort or pain, ease off the stretch until you find a point your muscle can relax<br>\u2022 Breathe normally throughout, focusing on relaxation<\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Child pose with thoracic rotation<\/h3>\n\n\n\n<figure class=\"wp-block-image size-large is-style-default\"><img loading=\"lazy\" decoding=\"async\" width=\"580\" height=\"424\" src=\"https:\/\/i0.wp.com\/themelbournechiropractor.com.au\/blog\/wp-content\/uploads\/2022\/06\/GEN12440_A.jpg?resize=580%2C424&#038;ssl=1\" alt=\"Child-Pose-Rotation-TMC.jpg\" class=\"wp-image-512\" srcset=\"https:\/\/i0.wp.com\/themelbournechiropractor.com.au\/blog\/wp-content\/uploads\/2022\/06\/GEN12440_A.jpg?resize=1024%2C749&amp;ssl=1 1024w, https:\/\/i0.wp.com\/themelbournechiropractor.com.au\/blog\/wp-content\/uploads\/2022\/06\/GEN12440_A.jpg?resize=300%2C220&amp;ssl=1 300w, https:\/\/i0.wp.com\/themelbournechiropractor.com.au\/blog\/wp-content\/uploads\/2022\/06\/GEN12440_A.jpg?resize=768%2C562&amp;ssl=1 768w, https:\/\/i0.wp.com\/themelbournechiropractor.com.au\/blog\/wp-content\/uploads\/2022\/06\/GEN12440_A.jpg?resize=1200%2C878&amp;ssl=1 1200w, https:\/\/i0.wp.com\/themelbournechiropractor.com.au\/blog\/wp-content\/uploads\/2022\/06\/GEN12440_A.jpg?w=1476&amp;ssl=1 1476w\" sizes=\"auto, (max-width: 580px) 100vw, 580px\" data-recalc-dims=\"1\" \/><figcaption>Child Pose with Roation<\/figcaption><\/figure>\n\n\n\n<p>This exercise is great for increasing thoracic mobility while also strengthening the core muscles and simultaneously stretching the chest, shoulders, and thoracic back muscles.&nbsp;<\/p>\n\n\n\n<p>To perform this exercise:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Thread your arm under your torso and out the other side.\u00a0<\/li><\/ul>\n\n\n\n<p>Recommended Tasks:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Hold the stretch for 30 seconds.<\/li><li>Perform the stretch 3 times.<\/li><li>Rest for 15-30 seconds between stretches.<\/li><li>Complete this stretch twice per day.<br><strong>Special Instructions:<\/strong><br>\u2022 Take the muscle to a point of gentle and comfortable pulling<br>\u2022 If you feel increasing tightness, discomfort or pain, ease off the stretch until you find a point your muscle can relax<br>\u2022 Breathe normally throughout, focusing on relaxation<\/li><\/ul>\n\n\n\n<p><strong>Still Worried and need more Help?<\/strong><\/p>\n\n\n\n<p>Depending on the severity of the injury or area of concern\u00a0<a href=\"https:\/\/themelbournechiropractor.com.au\/about\">our practitioners<\/a>\u00a0in our\u00a0<a href=\"https:\/\/themelbournechiropractor.com.au\/broadmeadows\">Broadmeadows<\/a>, <a href=\"https:\/\/themelbournechiropractor.com.au\/westmeadows\">Westmeadows<\/a> and Fawkner Clinics\u00a0will treat accordingly to your complaint. Treatments that may be provided but are not limited to include:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><a href=\"https:\/\/themelbournechiropractor.com.au\/blog\/chiropractic-adjustments\/\">Spinal manipulation<\/a>, Activator Methods, Drop Piece, SOT and other adjustive techniques can help alleviate joints that have restriction such as spinal segments and joints (LeFebvre, Peterson &amp; Haas, 2012)<\/li><li><a href=\"https:\/\/themelbournechiropractor.com.au\/blog\/can-a-chiropractor-help-with-flexibility\/\">PNF\/PIR\/prescribed stretching<\/a>&nbsp;\u2013 Stretching has shown to reduce pain, improve functionality of the wrist and hand also maintains strength and improves patients in both long and short-term outcomes.<\/li><li><a href=\"https:\/\/themelbournechiropractor.com.au\/massage-myotherapy\">Remedial Massage<\/a>, Trigger point therapy or use of&nbsp;<a href=\"https:\/\/themelbournechiropractor.com.au\/blog\/are-massage-guns-worth-the-investment\/\">handheld massager<\/a>&nbsp;\u2013 Have shown to decrease pain\/tenderness, enhance both range of motion and quality of life and influence flexibility (Shah et al., 2015) (Imtiyaz, Veqar &amp; Shareef, 2014)<\/li><li>Advice on daily living activities\/diet \u2013 This enables advice on how to change to make healthy &nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; actions into habits and may offer a valuable alternative with potential for long-term &nbsp; impact. (Gardner, Lally &amp; Wardle, 2012)<\/li><li><a href=\"https:\/\/themelbournechiropractor.com.au\/blog\/how-chiropractic-care-can-benefit-the-whole-family\/\">Prescribed exercises<\/a>&nbsp;\u2013 produce more beneficial outcomes in terms of increased strength, improved function and reduced pain scores. (Fernandes, Pedrinelli &amp; Hernandez, 2015)<\/li><li><a href=\"https:\/\/themelbournechiropractor.com.au\/dry-needling\">Dry Needling<\/a>&nbsp;or&nbsp;<a href=\"https:\/\/themelbournechiropractor.com.au\/cupping\">Cupping&nbsp;<\/a>to the surrounding musculature to help decrease tension and inflammation around the area of the hand and forearm.<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image is-style-default\"><img loading=\"lazy\" decoding=\"async\" width=\"854\" height=\"360\" src=\"https:\/\/i0.wp.com\/themelbournechiropractor.com.au\/blog\/wp-content\/uploads\/2022\/03\/TMC-LOGO-11.jpg?resize=427%2C180&amp;ssl=1\" alt=\"TMClogo.jpg\" class=\"wp-image-204\" srcset=\"https:\/\/i0.wp.com\/themelbournechiropractor.com.au\/blog\/wp-content\/uploads\/2022\/03\/TMC-LOGO-11.jpg?w=854&amp;ssl=1 854w, https:\/\/i0.wp.com\/themelbournechiropractor.com.au\/blog\/wp-content\/uploads\/2022\/03\/TMC-LOGO-11.jpg?resize=300%2C126&amp;ssl=1 300w, https:\/\/i0.wp.com\/themelbournechiropractor.com.au\/blog\/wp-content\/uploads\/2022\/03\/TMC-LOGO-11.jpg?resize=768%2C324&amp;ssl=1 768w\" sizes=\"auto, (max-width: 580px) 100vw, 580px\" \/><figcaption><a href=\"https:\/\/themelbournechiropractor.com.au\/\">https:\/\/themelbournechiropractor.com.au\/<\/a><\/figcaption><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>Posture Pole This exercise is the most common type of exercise for both posture and upper back pain. This is because it is simplistic and is very easy to set yourself up in this position. It also exerts very little energy to complete and has amazing benefits such as decreasing muscle tension, increasing joint and [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":513,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"spay_email":"","footnotes":""},"categories":[1],"tags":[28,30,35,142,141,113,29,36,27,140,25,20,6,24,139,7,138,48],"class_list":["post-507","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorised","tag-acute-pain","tag-benefits-of-chiropractic","tag-broadmeadows-chiopractor","tag-brugger-relief-position","tag-child-pose","tag-chiropractic-blog","tag-chiropractic-care","tag-chiropractor","tag-chronic-pain","tag-cobra-pose","tag-joint-pain","tag-low-back-pain","tag-neck-pain","tag-poor-posture","tag-posture-pole","tag-stretches","tag-top-5-exercises-in-2022","tag-westmeadows-chiropractor"],"jetpack_featured_media_url":"https:\/\/i0.wp.com\/themelbournechiropractor.com.au\/blog\/wp-content\/uploads\/2022\/06\/Yoga-for-backache.webp?fit=700%2C415&ssl=1","jetpack-related-posts":[{"id":638,"url":"https:\/\/themelbournechiropractor.com.au\/blog\/all-about-the-posture-pole\/","url_meta":{"origin":507,"position":0},"title":"All About The &#8220;Posture Pole&#8221;","date":"20 September 2022","format":false,"excerpt":"What is a posture pole?\u00a0 Posture pole's are a long foam roller that can be cut in half to lay flat on the floor. The goal of the foam roller is to be long enough to rest on the full length of your spine up to the back of your\u2026","rel":"","context":"In &quot;Uncategorised&quot;","img":{"alt_text":"Posture-Pole-TMC.jpg","src":"https:\/\/i0.wp.com\/themelbournechiropractor.com.au\/blog\/wp-content\/uploads\/2022\/09\/Posture-Pole.jpg?fit=1200%2C800&ssl=1&resize=350%2C200","width":350,"height":200},"classes":[]},{"id":653,"url":"https:\/\/themelbournechiropractor.com.au\/blog\/can-chiropractors-help-unlevelled-postures\/","url_meta":{"origin":507,"position":1},"title":"Can Chiropractors Help Unlevelled Postures?","date":"3 October 2022","format":false,"excerpt":"An Unlevel or \"wonky\" posture can be due to many different reasons, some of this could be from ongoing pain to just structural deficits that have occurred overtime or since birth. The 2 Most Common Reasons For an Unlevelled Posture Include: Scoliosis\u00a0is known to many as being a big issue\u2026","rel":"","context":"In &quot;Uncategorised&quot;","img":{"alt_text":"Scoliosis-TMC.jpg","src":"https:\/\/i0.wp.com\/themelbournechiropractor.com.au\/blog\/wp-content\/uploads\/2022\/10\/Scoliosis-TMC-1-e1664763116653.jpg?fit=419%2C360&ssl=1&resize=350%2C200","width":350,"height":200},"classes":[]},{"id":938,"url":"https:\/\/themelbournechiropractor.com.au\/blog\/does-working-out-improve-posture\/","url_meta":{"origin":507,"position":2},"title":"Does Working Out Improve Posture?","date":"2 November 2023","format":false,"excerpt":"Improving posture is not an easy task hence why a majority of patients see chiropractors to help decrease unwanted curvature throughout the spine. Usually when a spinal joint has been restricted in a position for a prolonged period of time it can cause the body to automate it's function and\u2026","rel":"","context":"In &quot;Uncategorised&quot;","img":{"alt_text":"Row_Machine_Posture_TMC.jpg","src":"https:\/\/i0.wp.com\/themelbournechiropractor.com.au\/blog\/wp-content\/uploads\/2023\/11\/Row-Machine-For-Posture-TMC.jpg?fit=1200%2C675&ssl=1&resize=350%2C200","width":350,"height":200},"classes":[]},{"id":371,"url":"https:\/\/themelbournechiropractor.com.au\/blog\/has-time-run-out-to-fix-your-posture\/","url_meta":{"origin":507,"position":3},"title":"Has Time Run Out To Fix Your Posture?","date":"9 April 2022","format":false,"excerpt":"Our Chiropractors at The Melbourne Chiropractor have seen first hand that poor posture can cause devastating affects on the bodies musculoskeletal system for both young and older patients. What they have found is areas of dysfunction caused by poor posture have influenced problems such as degeneration, sprains or strains or\u2026","rel":"","context":"In &quot;Uncategorised&quot;","img":{"alt_text":"PoorPostureTMC.jpg","src":"https:\/\/i0.wp.com\/themelbournechiropractor.com.au\/blog\/wp-content\/uploads\/2022\/04\/body-posture-1024x539-1.jpg?fit=1024%2C539&ssl=1&resize=350%2C200","width":350,"height":200},"classes":[]},{"id":777,"url":"https:\/\/themelbournechiropractor.com.au\/blog\/top-4-gym-exercises-for-posture\/","url_meta":{"origin":507,"position":4},"title":"Top 4 Gym Exercises For Posture","date":"8 December 2022","format":false,"excerpt":"Gym is know by everyone as a place of fitness but what type of fitness works best for your posture? In this blog we will explain the top 4 gym exercises which you should be doing today to help improve your posture and strengthen your back! What Type Of Exercise\u2026","rel":"","context":"In &quot;Uncategorised&quot;","img":{"alt_text":"Gym-Pullups-TMC.jpg","src":"https:\/\/i0.wp.com\/themelbournechiropractor.com.au\/blog\/wp-content\/uploads\/2022\/12\/Gym-Pullups.jpg?fit=640%2C640&ssl=1&resize=350%2C200","width":350,"height":200},"classes":[]},{"id":606,"url":"https:\/\/themelbournechiropractor.com.au\/blog\/how-to-correct-sway-back-posture\/","url_meta":{"origin":507,"position":5},"title":"How To Correct Sway Back Posture!","date":"31 August 2022","format":false,"excerpt":"The importance of good, straight posture can\u2019t be down played. However, by simply sitting up straight you will not correct incorrect\u00a0postures. 5 Reasons Why Posture Is Important: 1) Good posture helps you perform better2) Your body position looks and feels better3) An optimal posture helps your body function at a\u2026","rel":"","context":"In &quot;Uncategorised&quot;","img":{"alt_text":"Standing-Postures-TMC.jpg","src":"https:\/\/i0.wp.com\/themelbournechiropractor.com.au\/blog\/wp-content\/uploads\/2022\/07\/LXM9z-1.jpg?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]}],"_links":{"self":[{"href":"https:\/\/themelbournechiropractor.com.au\/blog\/wp-json\/wp\/v2\/posts\/507","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/themelbournechiropractor.com.au\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/themelbournechiropractor.com.au\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/themelbournechiropractor.com.au\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/themelbournechiropractor.com.au\/blog\/wp-json\/wp\/v2\/comments?post=507"}],"version-history":[{"count":1,"href":"https:\/\/themelbournechiropractor.com.au\/blog\/wp-json\/wp\/v2\/posts\/507\/revisions"}],"predecessor-version":[{"id":514,"href":"https:\/\/themelbournechiropractor.com.au\/blog\/wp-json\/wp\/v2\/posts\/507\/revisions\/514"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/themelbournechiropractor.com.au\/blog\/wp-json\/wp\/v2\/media\/513"}],"wp:attachment":[{"href":"https:\/\/themelbournechiropractor.com.au\/blog\/wp-json\/wp\/v2\/media?parent=507"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/themelbournechiropractor.com.au\/blog\/wp-json\/wp\/v2\/categories?post=507"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/themelbournechiropractor.com.au\/blog\/wp-json\/wp\/v2\/tags?post=507"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}