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

[kissygirl]

@coconut23 Hmm, you know what I hadn't thought if it like that. Thanks for putting all this together.

 

[frankiejohn]

@coconut23 Awesome! One q, since I’m 6’4” I can’t do a hang in my home without either bending my knees or putting my feet in front of my body which engages my core, which should I do for the hanging?

 

[coconut23]

@frankiejohn I would recommend to bend the knees rather than the hips.

 

[peacelovefaith]

@coconut23 I've been doing this every day since it was posted and I definitely feel better for it. I've changed the order of the moves slightly to make it faster:

• Neck circle
• Arm circle forward / backward
• Wrist circle
• Foot circle
• Standing hip circle
• Spine circumduction
• Standing spine rotation
• Standing neck extension
• Air cuban rotation
• Seal stretch
• Passive hang, I have nothing to hang from so have been doing seated staff pose
• Glute bridge
• Reverse tabletop
• Lateral plank

 

[janeccrn]

@coconut23 When I researched thus topic for myself and also asked a physiotherapist two exercises specifically targeting rounded shoulders came up: wall stretch for the pecs and this for the spine: https://goo.gl/images/zQCwmU

 

[teresiab]

@coconut23 Might be useful to add external links to pictures/videos (like the seal stretch) showing how to actually do the move. I mean, you include the name and purpose but no description on what to do with the move.

 

[coconut23]

@teresiab Links will be added in about 1 hour

 

[jj007]

@coconut23 Im going to implement this, so following this thread for any updates or suggestions. I desperately need to correct posture.

 

[alank]

@coconut23 I started a full time office job 3 months ago. This is helpful stuff to keep in mind.

 

[captivatedbygrace]

@coconut23 Great job! I'd recommend adding the classic hip flexor stretch. I know they are stretched a bit already in this routine, but it's one of the main muscle groups that are shortened while sitting, regardless of good chair posture, due to the 90 degree angle of the hips. I try to do them as often as possible.

Thanks for this routine! I learned a couple new moves to try.

 

[kaminnl]

@coconut23 Just for the sake of it, how does this compare to Antranik's Yoga for Posture routine?

 

[chanhhobieu]

@kaminnl Thank you for the link!

 

[khaliball]

@coconut23 I have a suggestion regarding the forward neck posture exercise "Standing neck extension".

I myself have a little case of forward head posture, so I have tried numerous things and exercises.

The exercise that has helped me BY FAR the most are "Chin Tucks" while lying on the ground. (

)

These Chin Tucks have helped me "short-term" and "long-term" absolutely enormously.

I don't like the Standing neck extensions, because it gives me short-term pain and for me it's an unpleasent feeling.

I would suggest you to take a look at Chin Tucks and hope you get something out of it!

Cheers.

 

[habibi_rait]

@coconut23 Perfect routine for good posture

 

[0ice0]

@coconut23 I’m late to the party, but super useful! Really easy to incorporate these with other stretches at the end of a workout, and the visuals were nice and direct. Thanks!

 

[lotus1991]

@coconut23 In my experience, a typical 1hr+ yoga class will go through most/many of these. Just something to consider.

o.

 

[caxyxn]

@lotus1991 Many martial arts warm up routines are basically the same as this (plus some specific joint exercises). Universally good excercides in other words.

 

[dawn16]

@coconut23 This is awesome. Nice work putting this together!

 

[dandonnelly]

@coconut23 Dang! I need this in a video form so I know what proper form looks like.

 

[knotlikeyou]

@coconut23 Which of those are the best for correcting ATP?