Shrug-Roll and Hold
This can be done sitting or standing. Key is to shrug shoulders all the way back and down, then HOLD! Hold for at least 3 -5 secs. Then release and do it again, repeating at least 4 times. This will begin to reset the bad forward posture and teach your body how you are going to hold your shoulders!
Superman or Superwoman, (whatever fits:-)
Lay down on your tummy. ENGAGE the core, as already instructed. Raise each appendage separately and HOLD for 15 seconds each, (the model does not hold for 15 secs, she is just demonstrating the overall stance of the exercise). Go from the LF arm to the RT arm, then RT leg, and then LF leg. Lastly, do opposite arm and leg, at the same time, for 15 seconds and then switch to other opposites and HOLD for 15 seconds. This is ONE ROTATION. Do 2 rotations with a break between them, morning and night. Once you are strong at the 15 sec hold time, increase, incrementally, from 15 secs to 20 secs, once strong at this time level, then increase to 30 secs, and so until you reach 60 secs on each appendage. HAVE FUN!
Planks
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Forward Planks:
Keep flat, ENGAGE CORE, hold for 15 secs, then as you strengthen, increase, incrementally, to 30 secs. |
Side Planks:
Keep flat, ENGAGE CORE, hold for 15 secs, then as you strengthen, increase, incrementally, to 30 secs. Careful of shoulder problems:-) |
Neck Plank
Shoulder Swirls