Posture Program

Posture Program

There are many excellent exercises to improve posture. This program is a combination of three simple yet highly effective exercises designed to correct two of the main posture problems; the extended belly look and the forward head tilt.

Begin by performing each exercise once and eventually increase it 2 sets each.

Pelvic Tilt

Lie flat on your back with your hands behind your head.
Bend your knees and keep your feet flat on the floor.
Press your lower back onto the floor while pulling up and in with the muscles of the lower abdomen.
Hold the contracted position for 3 seconds, relax and rest 3 seconds.
Perform 10 repititions
As you master the technique and strengthen your abs, try completing the exercise with less bend in your knees. Masters will be able to perform this highly, efective strengthening exercise with their legs totally straight.

Inverted Rocker

Lie face down on the floor.
Keep your arms at your sides and your palms up.
Tuck your chin in and squeeze your glutes together.
Life your head and shoulders off the floor (keep your chin tucked) and squeeze shoulder blades together.
Externally rotate your hands outward until your thumbs point upward.
Hold that position for 10 seconds and relax for ten seconds.
Perform 10 repetitions.
Increase the total number of repetitions and decrease the rest time between repetitions as the weeks pass.

Alternating Leg and Arm Lift

Lie face down on the floor.
Your left hand should be by your side and right hand extended in front of you at 45 degree angle.
Tuck your chin in and squeeze your glutes(butt checks) together.
Raise your right arm and your left leg similtaniously as high as you can.
Hold for a count of 10 and realax for a count of 10.
Perform the same movement using your left arm and right legs.
Perform 10 repetitions on each side.
Gradullay decrese your rest time between repetitions as the days pass.

Some General Tips:

Do not lock your hands behind your head. This self administered neck whiplash cannot help you. Try placing your hands open along side your ears.
Work your "lower" abdominals before your "upper" abdominals.
Do not hold your breath while working abs. This will only create tension on your obliques.
Do not anchor your feet or have anyone holding your feet during situps or crunches unless you have good ab development to start. This creates stress on the lower back. Certain advanced ab exercises such as Kill Ups require braced feet but these movements are for advanced trainees only.

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