5 POSTURAL EXERCISES FOR SURGEONS
These 5 exercises will improve your postural strength so you can perform better in the OR.
Whether we are aware of it or not, we are fighting against gravity everyday. At least 80% percent of surgeons suffer from pain when performing procedures. A large amount of injuries or pain are related to cervical spine, musculoskeletal fatigue and injury to the vertebral discs. All of these are gravity related. Our key weapon in this fight, is our postural strength. Increasing our ability to resist gravity is easier than you would think. These 5 exercises can be done almost anywhere and will be a game changer for you.
5 KEY EXERCISES & HOW TO DO THEM:
These exercises take less than 10 minutes to perform. Doing these exercises 2-3 days a week will have a massive impact on your long term postural health. Start by doing the exercises 2 times a week and eventually build up to 5 times a week.
1. Tripod Bridge: We spend so much time hunched over. Our anterior line gets tight and collapses inward. The tripod bridge opens up our anterior line while activating our posterior line.
Start on the ground in a seated position with your legs bent at a 45 degree angle and arms behind you. Lift one hand off the ground and drive your hips upwards towards the ceiling like a glute bridge. As you are driving up, rotate your torso and reach the opposite arm upwards towards the ceiling. Alternate sides and focus on deep breathing.
PERFORM 10 reps on each side.
Starting position
End position
2. Quadruped Chin Tucks: Whether we are on our cell phones, at a computer or hunched over patients and books, our neck is constantly in flexion. Chin tucks strengthen our cervical extensors and multifidus helping reverse forward head position.
Grab a light resistance band. On all fours place the band behind your head. Hold each end of the band so that the band is pulling your head towards the ground. Pull the band away from the ground by tucking your chin. You want to feel the muscles in the back of your neck working more so than the muscles in the front of your neck. Hold for 1 deep breath.
PERFORM 15-20 reps.
Start Position
End Position
3. Overhead Step Ups: Anytime we incorporate overhead load, our postural muscles go into overdrive. The unilateral stance forces our stability muscles to work even harder to right gravity. Overhead step ups improve both single leg balance and full body resistance of gravity.
Find a platform or stairs that are approximately mid shin or knee height. Hold a heavy weight over your head. This could be a couple of books in a bag. Keeping the weight overhead, Step up onto the platform with one leg, keeping your weight on that front leg. Do not push off the ground with your back leg. Stay Balanced on the front leg.
PERFORM 10 reps on each side.
Start Position
End Position
4. Half Kneeling Y Raise: The result of gravity pulling us down is rounded shoulders, forward head and high hip flexors. The half kneeling Y raise strengthens our lower trapezius and core while lengthening our hip flexors.
Find a light resistance band and an anchor point that is about your hip height when kneeling. In a half kneeling position (1 knee on ground), grab the ends of the resistance band with your thumbs pointing upwards. Raise the resistance band above you to create a “Y”. As you do so, keep your shoulders away from your ears and avoid arching your back. Hold for 1 deep breath.
PERFORM 10 reps on each side.
Starting Position
End Position
5. Swissball Superman: When it comes to working your posterior chain, this is one of the best exercises you can do. The swiss ball superman works the entire posterior chain: calves, hamstrings, all the way up to your cervical extensors.
Use a swiss ball or bosu ball for this exercise. Lay on the ball prone with the ball placed around your stomach / hips. Place your feet flat against the wall or under an anchor for your heels. Extend your knees, hips and arms to mimic a “superman” position. Avoid hyperextending the lower back. Reach out, not up. Hold for 1 deep breath.
PERFORM 15-20 reps.
Start Position
End Position
Chris is a strength coach / trainer / performance director (use whatever fits) to many world class athletes and olympians. A former professional triathlete and NCAA swimmer. My philosophy is simple: leave no stone unturned and do whatever it takes to come as close to perfection as possible. Find more here https://www.kinesisecosystm.com/coaches or on instagram @kinesisintegrated.
The opinions expressed in the article are not affiliated with any institution, company or product. The article should not be interpreted as medical advice.
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