Do you spend your days working at a desk?
Stretch and strengthen particular muscles with this posture workout to beat the slump.
Stop right there without moving, do a posture check.
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Over time, slouching can cause major stress and injury to your body, too.
“This will create force inequities between larger and smaller muscles.
(And yes, that applies even if you wear aposture-correcting brareligiously.)
But strength training and posture exercises can help combat the cumulative effects of poor posture, adds Umberger.
Posture workouts can also improve your body awareness to improve posture outside of your workouts.
(It’s one of most people’s major muscle imbalances.)
This posture workout, demonstrated by Umberger, can be done anywhere, thanks to portable resistance bands.
Find some wall and floor space so you have room to maneuver into these posture exercises as well.
Repeat twice for a total of 3 sets.
What you’ll need:1 light and 1 medium resistance band (handles optional).
B.Pull shoulders down and back.
C.Return to starting position and relax shoulders.
That’s one rep.
Do 12 to 15 reps. Switch sides.
High Row
A.Anchor the center of a medium resistance band at chest height while sitting on the floor.
B.Bend elbows, drawing hands toward shoulders.
C.Slowly return to starting position.
That’s one rep.
Do 15 to 20 reps.
3.
Upright Band Pull-Apart
A.Hold light or medium resistance band with one hand on either end.
Start with arms stretched out in front of torso at chest height.
C.Return to start, keeping the movement slow and controlled.
That’s one rep.
Do 15 reps.
4.
B.Lift left leg with knee bent at 90 degrees, bottom of left foot facing up toward the ceiling.
B.Pulse left leg up toward the ceiling while squeezing glutes, being mindful not to arch lower back.
Seated Low Row
A.Anchor the center of a medium resistance band at chest height while sitting on the floor.
Hold both ends of the band with hands facing inward.
C.With control, extend arms back toward front and return to start.
That’s one rep.
6.
Side Plank
A.Lie on right side, right elbow directly under right shoulder.
Hold for 30 seconds to 2 minutes.
Neck Flexion
A.Lie face up on a flat surface, feet flat on floor and both knees bent.
B.Gently tuck chin and lift head 2 inches off the ground.
Hold for 5 seconds.
C.Lower head back to the floor, keeping chin tucked.
That’s one rep.
Do 10 reps.
8.
Wall Breathing with Chest Expansion
A.From a tall kneeling position, face away from the wall.
Check posture first and notice if rib cage is flaring forward.
Exhale and feel ribs come back in space and weight shift just slightly back.
Avoid pressing head and chin forward.
B.Gently reach arms behind and toward wall.
Maintaining core engagement, breathe into sides of rib cage fully.
C.At the top of an inhale, feel chest expand.
During an exhale, keep arms reaching back, keep core engaged, and avoid letting shoulders slump forward.
Avoid letting shoulders round forward just to get hands to the wall.
Repeat for 10 breaths.
B.Take a breath in, exhale, and feel ribs come back toward the floor.
Keep the movement small to keep from lifting rib cage up and away from the floor.
Aim to keep as much of backs of arms as possible on the ground the entire time.
