Practice these 6 simple moves 3-4 x weekly for better posture
1-15 mins - round 1 15-20 mins - sped up round 2 (enjoy the dog visitor!) For future reference to repeat this workout without needing a long video here is the full session in 1 minute - https://www.instagram.com/p/DIyWxXfy5yA/ (if you have instagram save this reel) 1. Downward dog variations 2. Elbow reach and rotate lunch 3. Lunge to hami stretch 4. Coassack squat 5. Reverse prayer to goblet squat 6. Standing stir pot 7. Breath and release
Reach and release 1. Hip lunge with dumbbell arm circle into shoulder flexion lift offs Loads of wrists stretch and mobility Watch the alt swimmer hovers I do lying on my tummy then get down on the ground and try them, move through full extension but keep eyes down on the ground not up and over at me (your screen) Enjoy some finger pushups and fin pushups to end this session strong.
Thoracic strength and stretch 1. Seated thoracic circles 2. Thoracic pushups 3. Thoracic supine twist STRETCH - Reverse prayer (elbows elevated) Hip flexor strength 1. Seated or standing leg lift 2. Butterfly to knee stand 3. Rolling quad stretch STRETCH - Kneeing hip flexor stretch
Today you need a bench, chair or couch to sit on, abit of wall space or back of a door, and a stick or a bath towel.
Audio on todays session - https://open.spotify.com/episode/5ug6QHGuKYaL0K9160BJBt?si=gOo1xyiWTzOcGeHdqImybA
Lengthen and open the shoulders and back with this move better mobility video, for a shorter version dive into part 2 (13 mins)
If you have 1-2kg weights, a swissball and / or bands lets use them. If you have nothing but your sweet self that's ok! We make it work, you just need a hand towel and 2 x cans or fill up bottles as light weights. 1. Straight arm pull over with rotation 2. Halos 3. Row
Hips and back
Come reset and realign with week 1 of the move better mobility course. Each week I will be adding a new video, take note of which ones make your body feel great and repeat weekly.
Mostly on the floor today, if hips get tight here you can do some of it sitting on the edge of the couch, this could be great to free up back pain also
A great stretch out for all! Wall space or back of door required
Suitable for all levels today
