How to – GOOD POSTURE:
“Good posture is like having a secret weapon. It’s instantly slimming, a confidence builder, and allows you to move through life with grace and ease.” – Learn Shannon’s
Tips and exercises on how to achieve great posture from Hot Pilates founder, Shannon Nadi.
Tip:
Good posture stems from a strong core and back. Remind yourself throughout the day to engage your core, and keep your back straight, to engage these muscles.
Exercise #1
Rowing ~
How to: “Begin sitting with tall spine, legs lengthened out in front of you. Bring elbows into your sides, making blades with your hands. Inhale and reach the arms forward on an upward diagonal. Exhale and press the palms down toward the floor, feeling your spine get taller. Inhale and lift your arms all the way up to your ears, keeping your shoulders relaxed back and chest wide. Exhale and open arms up to the side, reaching your spine continually upwards toward the sky. Return to starting position and repeat sequence 10 times. Add 1-pound or 2-pound hand weights for an added challenge.”
Exercise #2
Leg Pull Up ~
How to: “Sit tall on the mat with legs together. Bring your palms into the mat directly by your sides. Roll your shoulders back and down. Keeping your chest open, arms straight, and toes pointing down to the mat, lift your hips up toward the sky. Inhale and kick one leg up as high as you can without losing the height in the waist. Return the leg to the floor and switch legs. Repeat for 10 sets.”
Exercise #3
Chest Expansion ~
How to: “Begin standing tall with arms extended long in front at 90 degrees, with your palms facing down. Inhale to press the palms back, simultaneously lifting the chest open. Hold your breath and turn the head to the right fully to stretch your shoulder and neck muscles. Repeat the stretch to the left and return to centre as you exhale, releasing arms back up to 90 degrees. Repeat four sets, alternating the starting direction each time. Add 1-pound or 2-pound weights or stand on your toes for added challenge.”
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