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Posture Correction Routine

The document outlines a daily posture correction routine consisting of various exercises aimed at improving posture and mobility. Key exercises include Chin Tucks, Wall Angels, Doorway Pec Stretch, Cat-Cow Stretch, Glute Bridges, Bird Dogs, and Hip Flexor Couch Stretch, each with specific instructions and repetitions. This routine targets neck alignment, shoulder mobility, chest openness, spinal mobility, glute strength, core stabilization, and hip flexor lengthening.

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raghulrramesh735
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12 views2 pages

Posture Correction Routine

The document outlines a daily posture correction routine consisting of various exercises aimed at improving posture and mobility. Key exercises include Chin Tucks, Wall Angels, Doorway Pec Stretch, Cat-Cow Stretch, Glute Bridges, Bird Dogs, and Hip Flexor Couch Stretch, each with specific instructions and repetitions. This routine targets neck alignment, shoulder mobility, chest openness, spinal mobility, glute strength, core stabilization, and hip flexor lengthening.

Uploaded by

raghulrramesh735
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

Daily Posture Correction Routine

Chin Tucks (Neck Alignment)

Fixes forward head posture.

- Sit or stand tall.

- Pull your chin straight back (like a double chin).

- Hold each for 5 seconds.

Reps: 2 sets of 10

Wall Angels

Improves shoulder and upper back mobility.

- Stand against a wall.

- Arms in 'W' shape, slide up to a 'Y' and back.

Reps: 2 sets of 10

Doorway Pec Stretch

Opens tight chest muscles.

- Place elbows on a doorway.

- Step forward to stretch the chest.

Hold: 30 seconds each side × 2 rounds

Cat-Cow Stretch

Improves spinal mobility.

- On hands and knees, arch and round your back.

Reps: 10 slow reps

Glute Bridges

Strengthens glutes to correct anterior pelvic tilt.

- Lie on back, knees bent.

- Lift hips by squeezing glutes.

Reps: 2 sets of 15

Bird Dogs

Strengthens core and stabilizes the back.

- On all fours, extend opposite arm and leg.


Daily Posture Correction Routine

Reps: 2 sets of 10 per side

Hip Flexor Couch Stretch

Lengthens tight hip flexors.

- Kneel on one knee, back foot on wall or couch.

- Tuck pelvis, lean forward.

Hold: 30 seconds each leg × 2

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