G'day everyone! Welcome back to another exercise video.
What we're going to go through today are strengthening exercises to improve your
posture. With today's exercises, we are going to be using a resistance band and some hand weights.
If you've got those, go grab them. If you don't, you can still follow along to these exercises
without those bits of equipment and still strengthen the areas to improve your posture.
To improve your posture, what you want to be doing is strengthen the muscles of your upper
back. You also want to be loosening up the area of your chest. We're going to be doing
some exercises to strengthen the upper back, and stretch out the front of your body. We are also
going to do some exercises for that neck as well. We're going to start in the seated position,
we're then going to get into a standing position. If you've got your equipment, go
grab that and also make sure you're warmed up and when you're ready let's get into the exercises.
Sitting up nice and tall in your chair, the first thing with good posture or improving your posture
is being conscious of it throughout the day. If you find yourself slouching over, get upright into
that upright posture so your shoulders are back and down. You can start by doing that shoulder
roll and also keeping that core tight throughout the day as well. We're going to be doing these
exercises in that good posture, make sure you're not slouching throughout these exercises.
We're going to start just with some backwards shoulder rolls. We're going to go
up back and down. Let's go, five times! One, two, keep that core tight as well, three,
four, and last one, five. Excellent work! Grabbing on to your resistance band, what you're
going to do is hold on to either end of your resistance band. We're going to work the muscles
of the upper back, doing some rows holding on to either end. You're going to place the resistance
band underneath your feet just like I’m doing, and then what you're going to do is pull back,
squeeze those shoulder blades together, and then come forward. Again you come back,
hold, squeezing those shoulder blades together, and then come forward.
Let's go for ten. One, following along with me, two maintain that upright posture, three,
four, five, six, seven, eight, hold let's go two more, nine, hold, one, two, and last one,
coming back, hold, one, two, excellent work! Bringing that resistance band out
all you need to do is hold on to the resistance band like this. Making sure you're not slouched
over, you're upright just like this. You just pull the resistance band apart like this,
squeezing the shoulder blades together, and then coming back to the front.
Let's go for five. One, keeping those arms up, two, three, four,
and last one, five, excellent work! Shaking out those arms, let's go again,
hold on to the resistance band. One, two, three, four, and last one, five, excellent work!
Popping the resistance band down, you're going to feel those muscles of your upper back working.
It's very important in improving that posture that you strengthen the muscles of your upper back.
What we're going to do is work our core. So sitting in the middle of your chair we're going
to do some core sit backs. We're placing our hands across our chest like this, you're not slouched
over, you're up nice and tall throughout this exercise. Feet firmly on the ground,
you're holding that core nice and tight, you lean back, you come forward. It's all from the core,
no momentum, nice and slow, keeping that body upright, chest up, coming back,
coming forward, really controlling the movement. Following along with me for five, let's go! One,
two, nice and slow, three, keep that upright posture, four, and last one, five, excellent work!
Slowly coming forward, let's come a little bit further forward in the chair,
let's take a gentle deep breath in, and a relaxing breath out, nice and slow.
Placing those hands across your chest again, let's slowly come back. It's a little bit harder this
time, a little bit more challenging as we've come further forward in the chair. You're maintaining
that upright posture, coming back and coming forward. Make sure you're not leaning into it,
you're not getting that momentum, nice and slow and upright, coming back, coming forward, the core
coming forward, let's go. Two more, coming back nice and slow, coming forward, and last one,
coming back, coming forward, excellent work! Shaking out those arms.
We're now going to go through some chin tucks, working the muscles of your neck to improve your
posture. You're going to stay in that upright posture, shoulders are back and down, feet flat
on the ground. For the chin tuck exercise, your head comes directly back so it's not looking up,
it's not looking down, it comes back like this like you're giving yourself a double chin,
it looks like this and then you come back to the start position. Again, it looks like this,
back to the start position. Pause this video if you need to, keep practicing it, if you
feel you may not be getting it done correctly, practice the exercise in front of a friend, and
when you're ready, let's go for some repetitions. We're going to go for eight, so up nice and tall,
shoulders back and down, let's bring that head back,
back to the start position, and following along with me, let's go! One, two, three,
four, five, six, seven, last one let's go, eight excellent work! Shaking out those arms,
take a deep breath in, and gentle breath out. Standing up behind your chair,
let's now work the muscles of our glutes. What we're going to do is stand up nice and tall,
and next do our chair. We're going to do those hip abductions, the leg comes out to the side,
your toes are facing the front, and you bring it back to the start position. You can use a
resistance band or the ankle weights for this exercise. I’m going to do holds today without
any equipment. I’m nice and tall, holding onto the chair with one hand, let's come up,
hold for five seconds, slowly bring it down. Let's go for eight repetitions! One,
two, hold it up, toes are facing the front, excellent work! Let's go again. Three, hold,
great work, four, five, six, two more let's go, seven, and last one,
eight, excellent work! Let's do the same thing on the other side. Let's go for eight
again on this side, standing up nice and tall, holding on to the chair, bringing that leg up,
toes facing the front, let's hold, bring it down, excellent work. Let's go for seven more. One, hold
up bring it down great work, two, hold it up bring it down excellent work, three, hold bring it down,
four, hold bring it down, five, hold bring it down, six, hold it there bring it down, and last
one, hold bring it down, excellent work! Shaking out those legs, taking a deep breath in, and out.
Let's now get into some hip extensions. Holding onto your chair, you bring the leg
back like this. You're holding, bring it back to the start position. Let's go for eight. One,
two, hold maintain that upright posture, great work,
three, hold back to that start position, five to go, let's go. One, two, hold it up, three,
four, and last one, five, excellent work! Now I’m going to swap sides. We're going
to do the same thing, you don't need to swap sides, I’m just changing legs so you can see
the leg that I’m working on. Up nice and tall, exact same thing. Let's go! One, two, hold,
three, four, five, six, seven, and last one, eight, excellent work. Shaking out those legs,
taking a deep breath in, and out. Grabbing on to some hand weights, what we're
going to do now are some rows. With those rows, what you're going to do is have a slight bend
in those knees, you're bending over from the hips, that back straight, your arms come down like this,
you pull those shoulder blades together, you squeeze, you come back to the start position.
Let's go for ten, working those muscles of the upper back, let's go. One, two,
three, four, five, six,
seven, eight, two to go, let's go, nine, last one, ten. Excellent work! Placing those weights down,
taking a deep breath in, gentle breath out, great work!
Taking a seat in your chair, we're now going to do some stretches. You're up nice and tall again,
what you're going to do is place your arms out like this. You're going to bend at the elbows
so your arms are like this. You're up nice and tall, you're going to squeeze those shoulder
blades together. You’re going to hold this for 30 seconds, so you're squeezing out those
muscles of the chest, so you're stretching out those muscles of the chest, I should say. Now
you're going to straighten your arms and you're going to bring those arms back a little bit more.
Let's bring the arms up a little bit, and move those arms so you can feel the
stretch in your chest. Let's hold for ten, nine, eight, seven, six, five, four, three,
two, and one, excellent work. Bring those arms down. Let's slouch over,
let's come back into that upright posture. What we're going to do is just a gentle massage
of your chest or your pec minor. We're going to just bring our hands onto our collarbone,
and then slightly underneath it in the muscle, we're just going to do some gentle massage
of that area, loosening it up. We are not going to do this for long, but this is something you can do
when you're sitting there, watching tv or whatever it may be. Gentle massage of
this area which is an area we hold a lot of tension in, and they can become tight
when we sit in that rounded shouldered position. Gentle massage just underneath that
collarbone all the way along and down your chest near your shoulder,
that's it. Try to find the tight parts or the sore parts and just massage it out.
Let's do the same thing on the other side, we're just doing gentle circular motions,
that's it. Bring it all the way along, finding areas of any tension and just massaging it out.
All the way along just under that collarbone towards the shoulder,
just doing it for a little bit longer.
Bring those hands down, let's take a deep breath in, and out.
Let's now just get into a relaxed position in our chair sitting back. What we're going to do now
is some nice relaxation. So sitting back in your chair nice and relaxed just sort of sink your body
into the chair, closing those eyes, taking a gentle breath in, and breathing out. As you
breathe out relaxing or focus on relaxing your body, sinking further in the chair.
Let's do that again, taking a gentle breath in, and a nice relaxed breath out.
With this next breath in, what I want you to do is
focus on the areas of your shoulders, your upper back and your neck,
see if you can feel any tension in there. As we breathe in, focus on that tension, as we breathe
out, focus on relaxing the area and letting go of any stress. Let's do that again. Gentle breath in,
nice relaxing breath out letting go of any tension in your shoulders and upper back and neck.
Let's do that again. Gentle breath in,
nice gentle breath out focusing on relaxing that area, sinking further into the chair.
Again focusing on that area, see if you feel any tension try to let it go, relaxing that area.
Let's go once more, gentle breath in, nice gentle breath out, focusing on relaxing that area.
Opening those eyes sitting up in your chair, we're all done for that strengthening exercise
video to help you improve your posture. As I said at the start of this exercise video,
also be conscious of your posture throughout the day. If you find yourself slouching over,
get yourself into that nice upright posture and it may be uncomfortable at first,
but the more you practice it the easier it will get, as those postural muscles become stronger.
Thanks for following along to this exercise video today,
I do hope you enjoyed it. If you did enjoy this video make sure to give it a thumbs up,
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That's it for me for today, enjoy the rest of your weekend, enjoy your week
as well. Stay active throughout the week, stay happy, and I'll catch you next time.