A 15 minutes bodyweight routine for posture and strength imbalances correction - No equipment required

[coconut23]

@knotlikeyou Glute Bridge and Seal Stretch

 

[alexachavez]

@coconut23 Super cool!

Now to be that guy- hanging requires some sort of equipment, so your title is a little inaccurate.

But it is a great reference

 

[1precious]

@coconut23 Awsome thanks

 

[dawn16]

@coconut23 Good stuff! Much less stiff now

 

[eieni]

@coconut23 Thanks man, exactly what I need to!

 

[dawn16]

@coconut23 Very good list, thank you! I’ve just been doing the stretches from my old track / cross country days, but I really do need something more posture oriented. Thanks again!

 

[godfirst1111]

@coconut23 Awesome, thanks for compiling

 

[papercupmachines]

@coconut23 Thank you, I know someone who would find this very usrful!

 

[btchosenbbychrist]

@coconut23 you mean these hip circles??

 

[kheumann]

@coconut23 Will this help the muscular imbalance of doing too much push exercises?

 

[rachelfashion]

@coconut23 Any ideas for loosening hip and butt muscles to correct duck feet?

 

[tka_tn]

@coconut23 A basic warm up for most athletes intermixed with yoga...

For those that do not already know... "Seal stretch" is also known as "Upward facing dog." The passive hang is part of "Spinal decompression" therapy and a sturdy door frame or a tree branch will suffice.

 

[bubbledice]

@coconut23 Hey, what about sitting in a squat? Maybe for like a minute with heels flat on the ground? I'm not sure how hard that would be for most people, but I think it's a great exercise and really mobilizes the hips, ankles, low back, hamstrings, and also thoracic and cervical part of the back. It is more flexion though, but I think it allows you to really open up your hips, hamstrings, and calves. Even when I do it for a minute I am easily able to stand up and reach down and easily touch my toes or past it. The hamstring is a bi-articular muscle which means the muscle passes through two joints (the knee and the hip) and is why it has the function of knee flexion and also aids in hip extension. So sitting in a squat is stretching the hips out and therefore stretches the hamstrings out also. Squat sitting is an excellent movement to practice and helps develop most of the basic mobility needed for optimal physical function.

Just thought I'd put that out there. Thanks for this great job!

 

[lee2013]

@coconut23 This is good stuff, nice work.

Quick question, maybe someone else in the comments might know, is there any difference between the seal stretch and upward facing dog? The link you provided looks like UFD to me and I want to make sure I'm not missing anything.

 

[godsholywords]

@lee2013 Seal stretch usually has your thighs on the ground where as UFD keeps everything lifted with weight on toes and hands.

 

[coconut23]

@lee2013 I think that these are two names for the same exercise

 

[dawn16]

@coconut23 Grrat stuff, when you say it doesn't include everything, what is missing, that could be important?

 

[coconut23]

@dawn16 I am mostly thinking about extremities (wrist, fingers, foot, ankle, toe).

Holding a mouse and typing on a keyboard all day long can really damage the finger extensors for example. A fantastic exercise (my personal favorite) to strengthen finger extensors is

 

[mhansen97]

@coconut23 Am I going to save this to never look at it again? Hopefully neck pain actually prevents me from not checking this out this time.

 

[nikelove]

@coconut23 Sit in my chair way too much so definitely need this. Thanks!