Workout of the Day: 3 Exercises to Get Rid of Slouching

What you need for training

To practice, you need a timer, a rug, and a rubber band. The latter can be replaced with rings, loops like the TRX, a low horizontal bar, or even a regular sheet that should be clamped in the door and used as a pull-up projectile.

What exercises to do

Reverse strip "bridge"

Exercise activates the trapezium, rhomboid muscles, back extensors and neck flexors, stretches the pectoral muscles and anterior deltas, the long head of the biceps, and the extensors of the neck.

Sit on the floor, place your hands behind your body and straighten them, bring your shoulder blades together and press your chin. Lift your pelvis off the floor and push it up so that your body stretches from shoulders to knees in one straight line. Pull your chest towards the ceiling, bring your shoulder blades together.

You can do the exercise with a different setting of the brushes: point them with your fingers towards you or away from you. In the second case, you activate the rotator cuff muscles more, which will ensure the stability of the joints. In addition, this position will allow you to bend better and stretch your chest, shoulders and biceps more.

Perform three sets of 30-60 seconds hold. Start with 30 seconds and add 5-10 seconds each workout until you get to 1 minute. Rest as much as necessary between sets.

Extension of the shoulders, lying on the stomach

This exercise has three parts, but they are all done in the same position.

Lie on the floor on your stomach, lower your chin and look down. Maintain this position throughout all parts of the exercise. This will stretch the neck extensors and strengthen the flexors.

Perform three sets of 10-15 reps of each exercise. Do not rest between the parts - do them one after the other. Rest 60-90 seconds between sets.

1. Hands above the head

This movement will increase the mobility of the shoulder joints. Stretch your straight arms forward, over your head, straighten your legs. Tighten your buttocks and tilt your pelvis so that the arch in the lower back disappears.

Raise your straight arms as high as you can and lower them back down, but do not put them on the floor until the end of the set. Watch your lower back all the time: tense your buttocks and maintain the position of the pelvis so that the lower back does not bend.

2. Hands on the sides

Move your straight arms to the sides, turn them with your thumbs to the ceiling. Raise your arms as high as you can, bringing your shoulder blades together each time.

3. Hands at 45 ° from the body

Move your arms down so that your shoulders are at a 45 ° angle from your body. Expand your hands, palms forward, thumbs toward the ceiling. Raise and lower your arms, bringing your shoulder blades together.

Traction movements

If you have an expander, use it for pulling: hook onto a counter or stable piece of furniture and pull the ends towards you. You can perform this movement while sitting on your knees or standing, whichever is more convenient for you.

You can also do incline pull-ups on rings or workout loops. Lower your shoulders and bring your shoulder blades in the lifting phase, pull your chest forward.

If you do not have an expander, or rings and hinges, you can use a regular sheet clamped in the door. Wrap it around the wrist for convenience and do pull-ups.

Regardless of what kind of exercise you use - incline pull-ups or pull-ups on the expander - make sure that your back is straight and even slightly arched. Lower and bring the shoulder blades down, make sure that the shoulders do not come out forward. Do three sets of 10-15 reps of your chosen deadlift. Rest 60-90 seconds between sets.