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Delta fitness

Better posture 1
By: ExorLive Content Publisher 4

Inactivity and monotonous work is most often the cause of bad posture or pain in back, neck or shoulders. The
program includes mobility training stretching and strength training.
The program should be done 2 times/week and is suitable for beginners.
https://exorlive.com/video/?culture=en-US&ex=321
1. Chest 2
Stand with your side to a door frame or the like. Stretch
one arm sideways, elbow slightly bent. Hold on to the
door frame with your hand above head level. Slowly turn
your body to the opposite side until you feel a good
stretch of your chest muscles. Hold for 30 seconds and
change arms.
Reps: 30 sekunder , Sets: 2

https://exorlive.com/video/?culture=en-US&ex=7
2. Arching - swaying, standing on all fours
Start on all fours. Arch your back, looking down towards
your navel and hold the position for 4-5 sec. Reverse the
arch looking up and hold for 4-5 sec., then rest for 4-5
sec.
Reps: 12 , Sets: 2

https://exorlive.com/video/?culture=en-US&ex=352
3. Hip flexions 2
Stand with staggered legs, hands on your sides and back
straight. Push your hip forward until you feel the front of
your hip stretch. Hold for 30 seconds and repeat with
your other leg.
Sets: 2

https://exorlive.com/video/?culture=en-US&ex=675
4. Back of thigh and calf 1
Stand with your hands on your sides, slightly bend one
knee and straighten the other. Pull your toes up toward
your body and slowly lower your upper body forward until
you feel the back of your leg stretch. Avoid bending your
back. Hold for 30 seconds and change legs.
Sets: 2

ExorLive.com 8/9/2019 @ 4:00 PM Page 1 of 3 Show video


Delta fitness
Better posture 1
By: ExorLive Content Publisher 4

https://exorlive.com/video/?culture=en-US&ex=357
5. Front side thigh and hip 1
Stand upright. Hold one ankle and pull the heel to your
buttock. Push your hip forward until you feel the front of
your thigh stretch. Ensure that your knees are kept
together. Hold for 30 seconds and change legs.
Sets: 2

https://exorlive.com/video/?culture=en-US&ex=8528
6. TRX Low Row
Stand on the floor with hands in TRX and elbows right
under the shoulders. Lower the body down towards the
floor and pull yourself back to starting position with the
elbows kept close to your body. The exercise is made
more strenuous by changing the angle.
Reps: 10 , Sets: 2

https://exorlive.com/video/?culture=en-US&ex=7357
7. LF: Abdominal
Adjust the seat height so that the back pad supports the
upper part of your back; place your elbows on the pad,
grab the handles. Bend your upper body slightly forward
and down while slightly hunching your back. Use your
abdominal muscles to pull your body down - avoid pulling
with your hands. Bend down until your elbows come
close to your legs; slowly release back up and stop
before the weight plates hit each other. Repeat the
exercise.
Reps: 10 , Sets: 2

https://exorlive.com/video/?culture=en-US&ex=8171
8. Plank on Knees
Lie on a mat. Lean on your elbows and knees. Keep your
back straight as a plank during the entire exercise.

ExorLive.com 8/9/2019 @ 4:00 PM Page 2 of 3 Show video


Delta fitness
Better posture 1
By: ExorLive Content Publisher 4

https://exorlive.com/video/?culture=en-US&ex=13
9. Back arching, lying front down
Lie face down. Contract your buttocks and raise the
upper part of your body off the floor. Hold for 3-5 sec.
Lower again, then rest for 3-5 sec.
Reps: 10

ExorLive.com 8/9/2019 @ 4:00 PM Page 3 of 3 Show video

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