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POSTURE & MOBILITY

Posture and optimal mobility are essential for the paratrooper.  During parachute landing the paratrooper must maintain a stable neck posture in order to attenuate the force resulting from ground impact. The mobility and posture exercises below reinforce the stability found throughout the neck musculature.

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Recommended Exercises should be completed three times per week

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Exercise Sets and Repetitions

[3 sets x 15 reps]

Seated Posture

Good posture positions your head over your shoulders so that your head is not protruding forward. Your ears should be over your shoulders.
Begin by correcting your low back so that it is not slouched. This will correct much of the spine. You may also need to perform a small chin tuck as well.

Standing Posture

Good posture positions your head over your shoulders so that your head is not protruding forward. Your ears should be over your shoulders.
Begin by correcting your low back so that it is not slouched. This will correct much of the spine. You may also need to perform a small chin tuck as well.

wall angels

  1. Start with hands at your sides, palms facing in.

  2. Lift your arms up to the sky.

  3. Turn your palms out.

  4. Slowly bring your elbows down to your sides, bringing your shoulder blades back and downward. Visualize tucking your shoulder blades back and down instead of shrugged up.

  5. Take a deep breath in, hold breath for about 5 seconds, maintaining your shoulders back and down as best as you can.

  6. Breath out slowly while simultaneously slowly letting your arms down to your sides.

chin tucks

Slowly draw your head back so that your ears line up with your shoulders. 

Upper Trap Stretch

Begin by retracting your head back into a chin tuck position. Next, place one hand behind your back and gently draw your head towards the opposite side with the help of your other arm.

Levator Scap Stretch

Place the arm on the affected side behind your back and use your other hand to draw your head downward and towards the opposite side.
You should be looking towards your opposite pocket of the affected side.

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