15 minutes to better postur
TRANSCRIPT
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15 Minutes to Better PostureIn a bit of a slump? Pick yourself up with this easy routine.
inutes to Better Posture - Real Simple http://www.realsimple.com/health/fitness-exercise/better-posture
9/9/2010
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Elinor Carucci
The Routine
The five easy exercises that followfrom
Calvary, Alberta, yoga instructor Susi Hately
(functionalsynergy.com)can release
tension, build muscle, and give you energy
and an instantly taller, slimmer-looking
physique. Repeat the circuit twice.
To maintain the benefits youll gain by doing
these moves regularly, establish good
posture at your desk: Sit with your back
against your chair and feet flat on the floor.
When you look at a computer screen, your
eyes should be level with the center of it. If
they arent, raise or lower the monitor.
inutes to Better Posture - Real Simple http://www.realsimple.com/health/fitness-exercise/better-posture
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Jason Lee
Move 1: Shoulder Rolls
Stand or sit in a comfortable position. As
you inhale, raise your shoulders and
shoulder blades to your ears. On the exhale,
pull your shoulder blades down and
together. Repeat 5 to 10 times.
inutes to Better Posture - Real Simple http://www.realsimple.com/health/fitness-exercise/better-posture
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Jason Lee
Move 2: Chest Release
Raise your arms to just below shoulder
height with palms facing forward. Exhale as
you slowly rotate both hands at the wrists
so your fingers point slightly behind you.
Take three to five breaths.
inutes to Better Posture - Real Simple http://www.realsimple.com/health/fitness-exercise/better-posture
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Jason Lee
Move 3: Pyramid
Step your left foot back so it rests fully on
the floor. Square your hips. With your legs
straight, clasp your forearms behind your
back, exhale, and lean forward from your
hips (dont round your spine). Take three to
five breaths and rise. Switch sides.
inutes to Better Posture - Real Simple http://www.realsimple.com/health/fitness-exercise/better-posture
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Jason Lee
Move 4: Chair Pose
Stand and raise your arms in front to
shoulder height. Contract your arm muscles.
Exhale as you bend your knees (no more
than 90 degrees) and keep them over your
toes. Take two breaths; stand. Repeat three
times.
inutes to Better Posture - Real Simple http://www.realsimple.com/health/fitness-exercise/better-posture
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Jason Lee
Move 5: Standing Side Bend
Touch your left hand to the side of your
head. Ground both feet and guide your head
to the right until you feel a stretch along the
left side of your body and shoulder. Take
three to five breaths. Switch sides.
Jason Lee
Proper Form
Theres no need to balance a book on your
head to check your posture. Bottom line:
Your back should have an elongated S shape
when viewed from the side. Follow these
tips to ensure youre in alignment.
Neck: Hold your head high and straight
without tilting it forward or to the side. Your
ears should be in line with the middle of
your shoulders.
Shoulders: Pull your shoulder blades back
and down to lift your breastbone.
Abdomen: Tuck your abdomen in, but be
careful not to tilt your pelvis forward or
backward.
Knees: Keep your knees slightly bent and shoulder-width apart.
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inutes to Better Posture - Real Simple http://www.realsimple.com/health/fitness-exercise/better-posture