All Posts tagged Posture training

Posture & Low Load Exercises

Scapular Retraction

Lie with your upper arms straight out to the sides, elbows bent 90°. Pinch shoulder blades together and raise arms level with floor. Keep shoulders down.

Hold for 2 breaths.
Repeat 20 times per set.
Three sets per session.
Complete 1 session per day.

March

Tighten stomach and slowly raise right leg and lower opposite arm over head. Keep trunk rigid, back flat and hips level.

Hold for 2 breaths.
Repeat 20 times per side, per set.
Two sets per session.
Complete 1 session per day.

One Leg Bridging

With legs bent, lift buttocks so hips are level and elevated. Then slowly extend one leg; keep thighs level and stomach tight.

Hold for 30 seconds.
Repeat 2 times per set.
Two sets per session.
Complete 1 session per day.

Lower Abs

Bend both knees, feet together on floor and stomach tight. Slowly lower one knee to the side and return.

Repeat 50 times per side, per set.
One set per session.
Complete 1 session per day.

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Posture Chiropractor

Arch Up (Prone)

Lying on your stomach with hands along your side, palms facing up. Lift head and torso off the floor as high as possible and look up toward the ceiling. After holding for two breaths rotate head so looking toward the floor again and release the pose.

Hold for 2 breaths.
Repeat 10 times per session.
Two sets per session.
Complete 1 session per day.

Opposite Arm/Opposite Leg (On All Fours)

Tighten stomach and raise right leg and opposite arm. Keep hips level and stomach very tight and drawn in.

Hold for two breaths.
Repeat 20 times per side, per set.
One set per session.
Complete 1 session per day.

Thoracic Extensions

With or without weights, raise both arms in the “I” position, “Y”position and “T” position.

Repeat 10 times per set.
Two sets per session.
Complete 1 session per day.

Deep Squat

Stand with feet shoulder/hip width apart. Squat deeply trying to keep heels on the floor. Keep head and chest up.

Build up to 50 squats per set.
One set per session.
Complete 1 session per day.

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