Improve Your Posture
| Equipment: | None |
| How Long | 15 Minutes |
| How Often | 3 Times a Week |
| Purpose | This first programme concentrates on postural exercises aiming to prevent aches and pains and future problems. |
- Scapular Retraction x 15
Standing with shoulders against a wall, draw your stomach in whilst lifting your arms up to touch. - Chest Stretch x 15
With your fingers locked behind your head, standing straight, take elbows back and forward taking a deep breath after each one. - Serratus Anterioir x 15
Lying on your back with a cushion under your shoulders, envisage squeezing your shoulder blades together putting as much pressure on the cushion as possible. - Calf Raises x 15
Feet half onto the bottom step, up onto toes. Make sure to stretch the calves afterwards (Raise toes up against wall and lean in). - Hip Extensions x 15
Lying on your back with your knees bent, feet flat on floor, lift your bum off the floor until your body is straight, and then back down again. - The Bridge
On your front, push up onto toes and forearms and hold for 30 seconds. - Cross Core Dorsial Raises x 20
Lying on your front with your arms our in front of you lift your left leg and right arm together, then lower. Switch to your right leg and left arm. - Cross Core Raises x 20
Lying on your back lift up your left leg and right arm to meet. Lower and switch to your right leg and left arm. - Press ups x 15
Modified or full press-ups (keep body straight).
For more information on this exercise programme, or to find out more about how our personal training service can help you please call BodyGuards on 0191 239 9000 or contact us.
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