Logo Posture
Created by Kimberly Duren  Mar 15th, 2021

Total 6
COMMENTS


Never hold your breath when performing each exercise.
Stop any exercise that causes pain.
STANDING RETRACTION Ts

In a standing position, raise arms to the side at 90 degrees with elbows near straight and palms turned upward as shown. Next, move your arms back towards behind you as you squeeze your shoulder blades together and slightly downward. Hold, relax and repeat.
Repeat 12 Times
Hold 2 Seconds
Complete 2 Sets
Perform 1 Times a Day
Watch Video
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CERVICAL CHIN TUCK WITH (OP) OVER PRESSURE

Place your hand on your chin and slowly draw your head back into a chin tuck so that your ears line up with your shoulders.

Hold, then return to original position and repeat.
Repeat 12 Times
Hold 2 Seconds
Complete 2 Sets
Perform 1 Times a Day
Watch Video
Enlarge
UPPER TRAP STRETCH - HOLDING CHAIR AND HEAD

While sitting in a chair, hold the seat with one hand and place your other hand on your head to assist in bending your head to the side as shown.

Bend your head towards the opposite side of the hand that is holding the chair seat. You should feel a stretch to the side of your neck.
Repeat 1 Time
Hold 30 Seconds
Complete 2 Sets
Perform 1 Times a Day
Watch Video
Enlarge
CAT AND CAMEL

While on your hands and knees in a crawl position, raise up your back and arch it towards the ceiling like an angry cat.

Next return to a lowered position and arch your back the opposite direction.
Repeat 5 Times
Hold 2 Seconds
Complete 2 Sets
Perform 1 Times a Day
Watch Video
Enlarge
QUADRUPED ALTERNATE ARM AND LEG - BIRD DOG

While in a crawling position, brace at your abdominals and then slowly lift a leg and opposite arm upwards. Your hip will move into hip extension on the way up. Lower leg and arm down and then repeat with opposite side.

Maintain a level and stable pelvis and spine the entire time.
Repeat 12 Times
Hold 2 Seconds
Complete 2 Sets
Perform 1 Times a Day
Watch Video
Enlarge
PLANK

While lying face down, lift your body up on your elbows and toes. Try and maintain a straight spine. Do not allow your hips or pelvis on either side to drop. Maintain pelvic neutral position the entire time.
Repeat 1 Time
Hold 30 Seconds
Complete 2 Sets
Perform 1 Times a Day
Watch Video
Enlarge


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