Want a simple way to improve your workouts and increase your energy level? Straighten up! Focus on your posture. Improved alignment renders an open chest, which leads to improved lung function and better oxygen delivery throughout your body. Excessive rounding in the back or over-arching can throw-off joint alignment and hinder muscular and organ function. This posture workout requires minimal space and no equipment. You’ll use internal resistance to get the most out of the movements, contracting a muscle group without an added external load. Concentrating on the movement without added weight builds body awareness, control, and functional strength.
Give This 10-Minute Posture Workout a Go!
Field Goal Isolations-
Lift your arms out to your sides to shoulder height. Bend your elbows, so you look like a goal post. Contract your upper back pulling your shoulder blades together and down to tighten your trapezius. 30 reps.
Keep your arms at shoulder height and straighten them into a wide “v.” Contract the muscles in your upper back (rhomboids) still trying to pull the shoulder blades down. 30 reps.
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Stand with your feet shoulder-width apart, knees soft. Hinge at your hips. Bring palms together in front of your body. Keeping your arms long, squeeze your shoulder blades together and lift your arms up like you have wings. The fly can be done with hand weights too. 15-30 reps.
The basic Bird Dog challenges muscles and balance. Get on your hands and knees. Make sure your shoulders are over your palms. Tighten your abs. Lift your right hand and extend your arm in front of you while lifting your left leg and extending it. Your arm and leg should be level with your torso. Hold 30 seconds. Switch sides.
Bird Dog with Crunch-
Get in Bird Dog position and contract your abdominal muscles while bending opposite elbow to opposite knee. 15 reps each side.
This is like a Cobra, but you’ll have the option of lifting your hands off the ground once you get the hang of it. Lay on your stomach with your feet turned out to the side walls. Your rear-end should be completely relaxed throughout this exercise. With your hands on the ground near your head, peel your chest off the ground. You don’t have to lift up far. 15-30 degrees should do it. Return to neutral. If that’s easy, try it with your fingertips by your ears. Want more of a challenge? Take your arms straight out front like Superman. 30 reps.
Long Crunch to Hollow Body Rock Progression-
Lay on your back with your arms stretched overhead. Keeping your arms next to your ears, peel your upper body off the mat just enough to feel your abdominals contract. Return to neutral. 30 crunches.
If that is easy for you, lift your shoulders off the mat and hold the up position while you lift your legs off the mat to a hover. Keep tight through your middle. Rock shoulders to heels. 15 reps.
Do you have anything to add to this posture workout? Let us know in the comments!