This week, for #TrainerTipTuesday, GLAC Personal Trainer, Stephanie Murdock, shares 3 exercises for better posture.
Read about them below and/or watch her tutorial video here!
EXERCISE #1: SEATED ROW
Start by sitting up tall on a stability ball or bench with feet flat on the floor. With straight arms, keep the shoulders drawn back slightly and belly pulled in. Start to pull the handles towards your body engaging the upper back muscles (breathe out). Squeeze your shoulder blades together, almost as if you were going to touch your elbows together in the back, and hold for 1-2 seconds. Slowly release back to the starting position all while maintaining correct posture (breathe in). Start with 3 sets of 12-15 slow and controlled repetitions.
EXERCISE #2: PELVIC TILT & HIP BRIDGE
Start by lying on your back with your knees bent and feet flat on the floor. Curl the hips under and draw the belly in and up (exhale). Take a breath and, on the exhale, start to lift your hips by squeezing your glutes–still maintaining your pelvic tilt. Hold for 3-5 seconds then slowly release one vertebrae at a time back to the starting position. Add this move to your warm up routine for 3 sets of 15 repititions.
EXERCISE #3: DEAD BUG
Start by lying on your back. Lift your knees so they are directly over your hips with a 90 degree bend in the knee. Place your arms straight up directly over your shoulders. Draw the belly button in and push your low back into the mat. Start to slowly lower and straighten your right leg while lowering the left arm over head simultaneously, all while making sure your entire back remains in contact with the mat (exhale). Slowly return back to the starting position (inhale). Repeat on the opposite side. Add 3 sets of 10 repetitions per side to your weekly core routine.
Watch Stephanie’s full tutorial here!