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    Postureguidefree 1

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    Emilja

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    Postureguidefree 1

    Uploaded by

    Emilja
    106 views8 pages

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    postureguidefree 1

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    © © All Rights Reserved

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    Copyright:

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    106 views8 pages

    Postureguidefree 1

    Uploaded by

    Emilja

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 8

    5 of the BEST

    stretches
    and exercises
    to correct posture
    & get rid of pain

    by Jenn Lashley, CPT


    Hey! I'm Jenn

    Certified personal trainer


    Corrective exercise specialist
    Certified posture expert

    I've also experienced A LOT of pain and injuries in my


    body and I've learned a lot about what it takes to
    correct imbalances in the body to live a pain-free life.

    The most effective way to fix your posture is to follow


    the 4 steps of the Proper Posture Process™:

    1. Assess your current posture & find all imbalances


    2. Mobilize the stiff areas
    3. Stretch & strengthen muscles
    4. Re-educate and develop good posture habits
    This guide focuses on step 3 of the Proper Posture
    Process™ and is designed to get you feeling good!

    How to use this guide:

    Start with the exercises, end with the stretches


    Watch the video demonstrations
    The entire routine will take you about 15 minutes
    You can do this strengthening and stretching
    routine 1-3 times each week for the next 4 weeks.

    If you have any questions about this guide, correcting


    your posture, or if you'd like information on my
    coaching programs you can contact me via email at
    [email protected]

    Okay without further ado, here's the routine!...


    5 exercises...
    Directions: Perform 10-15 repetitions of each exercise for 1-2
    rounds.

    1.Pelvic tilt
    Lay on the floor with your knees TIP!
    bent and feet flat on the floor.
    Take a breath and exhale as you Click here for a full
    back so that your back is flat
    against the floor and tailbone is video tutorial on
    tucked. how to do each of
    2. Scoop glute bridge these exercises.
    Lay on the floor with your knees
    bent and feet flat on the floor.
    Take a breath and exhale as you
    tuck your hips under and lift them
    up by squeezing your butt
    muscles.

    3. Facedown T's
    Lay facedown on the floor with your
    legs straight and arms straight out
    at your side to make the letter 'T'.
    Keeping your forehead on your mat,
    lift your arms up squeezing your
    shoulder blades.

    4. Cobra
    Lay facedown on the floor with
    your arms by your side. Keeping
    your feet on the floor, lift your
    chest & shoulders as high as you
    comfortably can squeezing your
    back and butt muscles.

    5. Neck crunches
    Lay on the floor with your knees
    bent and feet flat on the floor.
    Tuck your chin in to give yourself a
    'ouble chin'. Hold this and slightly
    lift your head off the floor. Hold for
    10 seconds and slowly release.
    5 stretches...
    Directions: You'll hold each stretch for 30 seconds and then
    switch to the opposite side before moving on to the next stretch.

    1. Seated low back stretch


    While sitting in a chair, hold the
    the side of the chair with your left
    TIP!
    hand, reach your right arm up
    over your head and to the left Click here for a full
    while you slightly twist back. video tutorial on
    how to do each of
    2. Hamstrings chair stretch these stretches.
    Standing in front of a chair, place
    one heel on top keeping that leg
    straight.Keep a slight bent in the
    opposite knee and bend forward
    at waist pushing your hips back.

    3. Half kneeling hip stretch


    In a half kneeling position on the
    floor, straighten our your front leg.
    Tuck your hips in by lightly
    squeezing your butt muscles,
    then push your hips forward.

    4. Chest wall stretch


    Stand in front of a wall facing
    sideways. Place your arm on the
    wall so that your hand is level with
    your shoulder. Turn your body
    away from the wall while gently
    pushing your shoulder into the it.

    5. 'Tech' Neck stretch


    Place your right arm behind your
    back. Bring your head in to give
    yourself a 'double chin'. Then tilt
    your head to the left and up at
    about 45º angle.
    Awesome! You're on your way to
    your BEST posture ever!

    Remember, these 4 steps are exactly how


    to fix your posture for good and live pain-
    free:

    1. Assess your current posture & find all


    imbalances

    2. Mobilize all the stiff areas

    Stretch & strengthen muscles


    3.
    Re-educate and develop good
    4. posture habits
    READY TO FIX YOUR POSTURE,
    ELIMINATE PAIN, AND FEEL
    CONFIDENT AGAIN?

    NOW YOU CAN WITH JUST 10


    MINUTES A DAY IN THE MONTHLY
    POSTURE PROGRAM!

    LEARN MORE
    LET'S CONNECT

    Now that you're a part of the community,


    let's follow each other on social media!

    Make sure to send me a DM on Instagram


    or shoot me an email to let me know your
    thoughts on this guide and just to say hi.

    Can't wait to hear from you 🥰

    @jennlashley_

    @jennlashley_

    [email protected]

    C O N F I D E N T L Y A L I G N E D . C O M

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