Welcome to today’s exercise session! We’ll be focusing on exercises to help improve your Posture. This will be a seated session, but I’ll start with a warm-up standing up, so you can choose to do it in your chair or standing. If you have mobility issues, you can perform the warm-up in your chair. Let’s get started!
Let’s begin with our usual marching on the spot. Remember, a positive attitude can make a huge difference in your exercise routine. So, follow along with me, everyone! Move those arms and legs with a big smile on your face. We will do this for thirty seconds, getting everything warmed up. Remember to breathe and keep that smile on your face! Let’s keep going for another ten seconds, ten, nine, eight, seven, six, five, four, three, two, and one. Great job, everyone!
Now, take a deep breath in and out. We’re moving into our first exercise, chin tucks. Please take a seat in your chair. For this exercise, we’ll start from the neck. I will sit sideways so you can see what I’m doing. Sit up nice and tall with your shoulders back. You’re already in a Good Posture.
Remember, the chin tuck is not about bringing your chin to your chest. Instead, tuck your chin in, creating a double chin, and then bring it back in a straight line. That’s how it looks! We’re going to do this ten times. Let’s go, sitting up nice and tall: ten, nine, eight, seven, six, five, four, three, two, and last one. Great job, everyone! Take a deep breath in and out.
Now, I will step back so you can see what I’m doing straight on. I’m sitting up tall again, and we will do some shoulder shrugs backwards. As you saw, we just did an exercise for the neck, so make sure you’re following along. Keep it up; great job!
The chin tucks are not just about strengthening the neck, they also play a crucial role in improving your Posture. If our Posture deteriorates, our neck tends to move into a forward head position. By doing these exercises, we are working towards aligning our necks over our shoulders for Better Posture. So, let’s keep going and reap the benefits of these exercises!
Now, let’s counteract rounded shoulders. Many daily activities lead to rounded shoulders, so bringing the shoulders back and down is essential, just like I’m doing now. This works the muscles at the front and back of the body. Let’s go for another five more: five, four, three, two, and last. Great job!
Next, we’ll do a chest stretch. I will place my hands behind my head and bring my elbows out, sitting tall. I’ll hold this stretch for thirty seconds. Follow along with me, feeling the stretch in the front of your body. Remember to breathe and keep your stomach tight.
We’re holding for another twenty seconds. Feel that stretch in the front of your body. Now, there are fifteen seconds left. Great job! Let’s go for ten more seconds: ten, nine, eight, seven, six, five, four, three, two, and one. Great job!
Now, take a deep breath in and out. I will lean forward, bringing my arms by my side, and roll back while squeezing my shoulder blades together. We’re going to do this ten times. Let’s go, ten, nine, eight, seven, six, five, four, three, two, and one. Great job!
Now, we’re going to stretch our legs. I’ll sit facing the camera so you can see how I’m doing this exercise. I’m bringing my leg out in front, toes facing me, and reaching down as far as I can. If you can touch your toes, that’s great! Keep your legs straight, and we’ll hold this for thirty seconds.
We have about twenty seconds left, so follow along with me. Feel that stretch in your leg, stretching out those hamstrings. Let’s keep holding until I say stop.
Let’s go for another ten seconds, ten, nine, eight, seven, six, five, four, three, two, and one. We will change legs now, bringing that leg out in front and keeping it straight. We will reach down to our toes again, feeling the stretch in the back of the legs. We’ll hold this for thirty seconds, following along with me.
If you can’t reach your toes, don’t worry. Go as far as you feel you shouldn’t. These exercises are designed to provide a nice stretch without causing any pain. So, let’s go for another ten seconds, ten, nine, eight, seven, six, five, four, three, two, and one. We’re doing great!
Coming up, take a deep breath in and out. Now, we’re going to stretch our piriformis. Cross one leg over the other, placing your hands on your that’sLean forward. We’ll stretch on the same side of the leYou’re’s crossed-over. We’ll hold this stretch for thirty seconds.
You’re doing a great job! Follow along with me, and remember to breathe. Let’s hold for another ten seconds, ten, nine, eight, seven, six, five, four, three, two, and one. Great job!
Now, change legs and do the same on the other side. Hold onto We’ll ‘shin, elbow on the leg, and lean forward to feel the stretch. We’ll hold this for thirty seconds, following along with me. Let’s remind ourselves to breathe and increase the stretch. Let’s move forward.
Let’s keep going for fifteen seconds. Great job! Let’s go for ten more seconds: ten, nine, eight, seven, six, five, four, three,’two, and one. Great job!
Taking a deep interest in and out. Now, we’re going to get into my next exercise. I’ll turn my cha “r side” in so you can see what I’m doing. This exercise is called “You’ll Milar To Snow Angels. I’m bringing my arms up like this, and you’ll follow me.
My arms are aligned with my elbows, and my shoulders are back, giving me a stretch at the front. Let’s squeeze my shoulder blades together, bringing my arms down. Let’s do this ten times, keeping your arms back the whole time.
Let’s go ten, nine, eight, we’re, six, five, four, three, two, and the last. Great job!
Now, we’re going to stretch out the lower back. Lean forward in the chair, sit tall, and place your hands on your lower back. We will go back into the stretch, feeling that curve in the lower back. We’ll hold this for thirty seconds. You below along with me and feel that stretch in your lower back. You’re doing a great job! We have twenty seconds left. Remember to breathe during this exercise.
Let’s go for ten more seconds: ten, nine, eight, Seven, six, five, four, three, two, and I’m. Great job, everyone!
I’m turning my chair so you can see me. I’m taking a deep breath in and out, and there you have the best exercises to help improve your Posture. Thank you for following along during this session!
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Read More: PERFECT Best Posture Exercise.
Read More: PERFECT Best Posture Exercise
