Purpose
This is a
postural exercise, that is, an exercise designed to strengthen the muscles
that help you to hold proper posture throughout the day.
Starting Position
(Figure 1)
Movement
-
Tuck your chin
-
As you inhale,
lift your chest off the floor
-
At the same
time, squeeze your shoulders together and rotate your arms out so that
your palms face down and are away from your body
-
Press your
shoulder blades back, down and together, lifting your arms off of the
floor (Figure 2)
-
Hold as long as
you can. For beginners, 10 seconds. Aim for 1-3 minutes.
-
Lower your torso
to the floor (starting position).
|
Pace |
2
seconds up
Hold 10 to up to
120 seconds
2
seconds down |
|
|
Reps |
Repeat 10
times |
|
|
Sets |
2 |
|
|
|
|
|
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Tips
-
Feet should
stay on the floor.
-
You should
feel the muscles between your shoulder blades doing the work.
-
If you feel
stress in your low back, squeeze your glutes together.
-
Keep your
neck relaxed.
-
Keep your
head in neutral (i.e., in line with your spine).
General
Caution and Disclaimer
As with any
exercise, always exercise caution. If you have any concern about
your ability to perform an exercise, consult your physician first.
If an exercise begins to hurt you in any way, discontinue the exercise
immediately.
© 2008
Hydration Health & Fitness, LLC
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Figure 1
Figure 2 |