2 EXERCICIOS PARA ABRIR O PEITO E MELHORAR A POSTURA - Fisioprev com Guilherme Stellbrink

Introduction

This tutorial provides a step-by-step guide to two specific exercises designed to open the chest and improve posture. By incorporating these exercises into your routine, you can alleviate back pain, enhance your overall well-being, and promote better posture.

Step 1: Open the Chest with an Expansion Exercise

This exercise helps to stretch the chest muscles and improve lung capacity.

Instructions

1. Position: Stand or sit up straight with your feet shoulder-width apart.
2. Arms: Extend your arms out to the sides at shoulder height.
3. Movement:
   • Slowly pull your shoulder blades back and down.
   • Open your chest by pushing your arms slightly back.
4. Breath: Inhale deeply, feeling your chest expand.
5. Hold: Maintain this position for 10-15 seconds.
6. Release: Relax your shoulders and return to the starting position.
7. Repetitions: Perform this exercise 3-5 times.

Tips

• Keep your neck relaxed and avoid shrugging your shoulders.
• Focus on engaging your upper back muscles during the exercise.

Step 2: Chest Stretch Against a Wall

This exercise enhances flexibility in the chest area and helps align the spine.

Instructions

1. Setup: Stand next to a wall and place your forearm against it at a 90-degree angle.
2. Position: Step forward with the opposite foot, keeping your back straight.
3. Stretch:
   • Gently lean into the wall, feeling the stretch across your chest and shoulder.
   • Ensure your shoulder remains down and doesn’t rise towards your ear.
4. Hold: Maintain the stretch for 20-30 seconds.
5. Switch: Repeat on the other side.
6. Repetitions: Perform this stretch 2-3 times per side.

Tips

• Keep your core engaged to maintain balance.
• Breathe deeply as you hold the stretch to enhance relaxation.

Conclusion

Incorporating these two exercises into your daily routine can significantly improve your posture and alleviate back tension. Remember to perform them regularly for the best results. Additionally, practicing good posture habits throughout your day will further enhance the benefits of these exercises. For more in-depth methods to tackle back pain, consider exploring additional resources or programs related to posture improvement.