Hey hey, My Kinesiwellness Crew!
Ever catch yourself slouching? Guilty! Maintaining good posture not only contributes to a confident appearance but also supports overall spinal health. Let's dive into seven exercises aimed at improving posture and helping you stand tall with pride. Incorporate these into your routine, and let's see those shoulders back and heads held high!
1. Wall Angels:
- Stand with your back against a wall and your feet about 6 inches away.
- Raise your arms to shoulder height and press them against the wall.
- Slowly slide your arms up and down the wall, maintaining contact.
- Aim for 3 sets of 12 repetitions.
2. Thoracic Extension Stretch:
- Kneel on the floor with your hands under your shoulders.
- Arch your back, lifting your chest towards the ceiling.
- Hold for 15-30 seconds, repeating 3 times.
3. Cat-Cow Stretch:
- Start on your hands and knees, with your wrists directly under your shoulders.
- Inhale, arching your back and lifting your head (Cow).
- Exhale, rounding your spine and tucking your chin (Cat).
- Repeat for 3 sets of 15 reps.
4. Shoulder Blade Squeezes:
- Sit or stand with your arms at your sides.
- Squeeze your shoulder blades together, holding for 5 seconds.
- Release and repeat for 3 sets of 15 reps.
5. Chin Tucks:
- Sit or stand with a straight spine.
- Gently tuck your chin towards your chest, feeling a stretch in the back of your neck.
- Hold for 10 seconds and repeat for 3 sets of 12.
6. Prone Cobra:
- Lie face down with your arms by your sides, palms facing up.
- Lift your chest, arms, and legs off the ground, squeezing your shoulder blades together.
- Hold for 15-30 seconds, repeating 3 times.
7. Bridge Pose:
- Lie on your back with your knees bent and feet hip-width apart.
- Lift your hips towards the ceiling, engaging your glutes and core.
- Hold for 20-30 seconds, repeating for 3 sets.
Remember to focus on proper form and incorporate these exercises gradually into your routine. Let's share our progress and tips on maintaining great posture!
Here's to standing tall, ZaiJacks!🥂
