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The Perfect Posture Workout

This document provides instructions for a 15-minute posture workout routine consisting of 15 exercises targeting the back muscles and chest. The routine includes shoulder rolls, neck stretches held for 15-30 seconds on each side, opposite side reaches done for 10 repetitions on each side while engaging the core, back extensions lifted for 15 repetitions, single arm rows with dumbbells for 15 repetitions on each side, resistance band pulls for 15 repetitions, and chest stretches held for 30 seconds.

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Ona Černiauskienė
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392 views2 pages

The Perfect Posture Workout

This document provides instructions for a 15-minute posture workout routine consisting of 15 exercises targeting the back muscles and chest. The routine includes shoulder rolls, neck stretches held for 15-30 seconds on each side, opposite side reaches done for 10 repetitions on each side while engaging the core, back extensions lifted for 15 repetitions, single arm rows with dumbbells for 15 repetitions on each side, resistance band pulls for 15 repetitions, and chest stretches held for 30 seconds.

Uploaded by

Ona Černiauskienė
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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The Perfect Posture Workout

Look longer and leaner with this quick (but effective!) Perfect
Posture workout that focuses on strengthening those back muscles @livefitgirl
and stretching out the chest. #livefitgirls

15x Shoulder Rolls

Start standing with your feet hip distance apart, roll
your shoulders up towards your ears, and then back
and down. Try making your shoulder rolls bigger with
each circle.  Do 10­15 circles to the back, and about 5
or so to the front.

30
seconds

Neck Stretch
Bring your LEFT ear towards your LEFT shoulder. Use
your LEFT hand to gently add pressure by placing it
on the top side of your head to increase the stretch
slightly. Flex through the RIGHT palm and think of
pressing your palm towards the floor. You can tilt your
head forward slightly and back slightly to find spot of
tension, hold for 15­30 seconds and switch sides.

10x
each side

Start on hands and knees with your shoulder directly over your wrists and your hips over
Opposite Side
your knees. Engage your abs as you reach your RIGHT arm out in front, and your LEFT leg
back behind you. Hold for a second, and then lower back down with control. Repeat on the
other side. Do 10 repetitions on each side. Make sure to keep your
Reaches  abs tight and think about lengthening through your muscles.

15x Back Extensions


Lay on your stomach with your
arms on the floor by your sides,
and palms down. Engage your
back muscles as you lengthen your
arms and legs back to lift them a
few inches off the ground as you
reach the crown of your head
forward, lifting your chest and
head off the ground. Relax and
lower down to repeat 15 times.
Single Arm Rows 15x
each side
Grab a dumbbell and come back
to your hands and knees. Start
with the weight in your RIGHT
hand and your LEFT hand planted
firmly on the mat. Keep your abs
tight and hips steady as you row
the RIGHT arm up, thinking of
lifting the elbow, and squeezing
the shoulder blade at the top.
Repeat 15 times before switching
to the other side.

15x Resistance Band Pulls


Choke up on a resistance band so
that it's nice and tight when your
arms are shoulder distance apart.
Raise your arms to shoulder height
and relax your shoulders down your
back. Engage the muscles between
your shoulder blades as you pull the
arms apart. Bring the arms back in
with control and repeat 15 times.
Remember to focus on SQUEEZING
those shoulder blades together.

30
seconds
Chest Stretch
Either standing or kneeling, clasp your hands
behind your back. Be sure to pull the shoulders
away from your ears, and think of lifting the
chest up, keeping the spine neutral. Hold for 15­
30 seconds, or 60 seconds if your chest muscles
feel really tight.

30
seconds

Chest Opener
Lay on your stomach on the mat and extend your
RIGHT arm out to the side in a "T" shape. Slowly
and carefully start to roll your body back over to
the right, getting a deep stretch in your chest
and the front of your shoulders. Remember to
keep the shoulders relaxed and away from your
ears. Hold for 30­60 seconds, and switch sides.

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