3 stretches to improve posture
Release tension, increase flexibility, and help overall posture - no equipment needed
Three exercises three times.
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Your 5 minute stretching Workout
Three exercises three times
Focus on simplicity and effectiveness with a workout that includes three exercises, repeated three times. Start by jogging to your designated location, then complete each exercise three times.
Three Sets, 15 Second hold:
Exercise One – Bent Arm Wall Stretch
Exercise Two – Reverse Shoulder Stretch
Exercise Three – Neck Stretches
Head home with a jog and don’t skip your stretches!
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Ready, Set, Go!
Hey guys, check out these top tips for executing these exercises like a pro
- Stand straight next to a wall and place your hand against the wall so your arm is bent at a 90-degree angle.
- Slowly twist your body away from your arm and hold.
- Repeat for your other arm.
When you feel comfortable with this stretch, you can move onto the Straight Arm Wall Stretch to engage muscles more deeply. This is done by extending your arm straight instead of bent at the elbow.
15 second hold – Reverse shoulder stretch
- Stand tall with your feet shoulder-width apart and knees slightly bent.
- Reach both hands behind your back and interlace your fingers. Alternatively, hold onto a pillar or tree.
- Keep your back straight to engage your core and hold.
Lean into the stretch and drop your hips forward for an added challenge.
15 second hold – Neck stretches
- Stand up so your back is straight and slowly tilt your neck to one side.
- Place your hand on your neck to intensify the stretch.
- Repeat the stretch on the other side.
RUN
Run Home & Remember to incorporate stretching
For those new to working out, it’s okay to start with walking! As you get stronger, feel free to raise your intensity. Tag me in your results on Instagram @32.run.
Why not enhance your fitness journey with a personal trainer?
From low-impact stretches to improve posture and flexibility to intense fitness and strength training routines, I provide my clients with tailored exercise plans to align with their goals. If you require a personalised workout plan, I provide PT sessions that are right for you. Choose from in-person sessions at my private gym in Southwark SE1 or online personal training sessions!
faq
Stretching workout
How do stretches improve posture?
Stretches help improve posture by alleviating tightness in muscles that contribute to poor alignment. By releasing tension in the chest, shoulders, and neck, stretching promotes a more natural and comfortable body position, leading to better overall posture.
What is the purpose of the bent arm wall stretch?
The bent arm wall stretch is designed to open up the chest and stretch the pectoral muscles. Tight pectoral muscles can lead to rounded shoulders, a common postural issue. By performing this stretch, you can counteract that tightness and encourage better shoulder alignment.
How does the reverse shoulder stretch benefit posture?
The reverse shoulder stretch targets the tight muscles in the front of the shoulders and chest while engaging the muscles between the shoulder blades (scapular muscles). Strengthening and stretching these areas are crucial for maintaining good posture and reducing the risk of shoulder-related discomfort.
Why are neck stretches important for posture?
Neck stretches are essential for releasing tension in the neck and upper spine. Tight neck muscles can pull the head forward, contributing to rounded shoulders. By loosening these muscles, neck stretches help restore your head to a neutral position, enhancing overall posture.
Can these stretches be performed at any time?
Yes! These stretches can be performed any time, not just post-workout. They are particularly beneficial after long periods of sitting, such as at a desk or using a phone, to alleviate tension and stiffness accumulated throughout the day.
What are the long-term benefits of improving posture through stretching?
Improving posture through stretching can lead to a range of long-term benefits, including reduced muscle tension, decreased risk of injury, enhanced comfort, improved breathing, and increased confidence.
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