Fix Bad Posture in 5 Minutes (FOREVER!)
2 min read
4 months ago
Published on May 12, 2024
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Table of Contents
How to Fix Bad Posture in 5 Minutes
Step 1: Feet Positioning
- Stand with your feet along a straight line and slightly turn your toes out.
- Lock your knees out by fully extending them and contracting your muscles.
- Feel the contraction in your muscles by positioning your feet firmly on the ground.
Step 2: Thoracic Extension Exercise
- Make a fist with your thumb alongside your sternum.
- Lift your sternum by pointing your knuckles upward, imagining a glass of water attached to your sternum.
- Perform this exercise for 30 seconds, focusing on improving thoracic extension.
Step 3: Glutes Activation
- Perform glute exercises for 30 seconds by focusing on engaging and strengthening your glute muscles.
- Repeat the glute exercise twice, alternating with the thoracic extension exercise.
Step 4: Combo Exercise Routine
- Combine the thoracic extension and glute exercises for a comprehensive routine.
- Perform each exercise for 30 seconds, alternating between thoracic and glute exercises.
Step 5: Glute March Exercise
- Get into a bridge position and lift your legs without allowing the pelvis to drop.
- Maintain a straight line from thighs to torso and perform quality repetitions for 30 seconds.
Step 6: Thoracic Exercise with Chair
- Place your elbows on a chair and hands on your upper back.
- Focus on sinking down and leading with your chest to improve thoracic extension.
- Perform repetitions by lifting up and dropping the chest down for 30 seconds.
Step 7: Wall DL Exercise
- Perform the Wall DL exercise to establish full hip extension and reinforce thoracic extension.
- Kick your foot backward to hinge and drive off utilizing the glute muscles for full hip extension.
- Keep your hands in contact with the wall to reinforce the upper back muscles.
Step 8: Consistency and Conclusion
- Consistently perform these exercises to see meaningful change in your posture.
- Focus on quality repetitions and maintaining good form.
- Visit Athleanx.com for more effective and time-saving exercises.
- Leave comments if you find this routine helpful and stay consistent for long-term benefits.