posturales

I divide it into 3 sections: 1. Global postures. 2. Postural exercises for the upper body and neck. 3. Postural exercises for the lower back and the middle area
GLOBAL POSTURAL
These exercises are the ones that will help you decompress the spine after sitting for many hours.
1. EXERCISE 1: PARAVERTEBRAL STRETCHING AND DECOMPRESSION

HOW YOU DO IT?

• Start by finding a sturdy surface that you can hold on to. I usually have my clients do this at the kitchen sink.
• While holding on to the surface, slowly lean back and fully straighten your elbows.
• At this point, you should lean all your weight back.
• Stay in this position for 20-30 seconds, take a deep breath and try to relax in the position.
• Repeat 2-3 times, as much as needed throughout the day.

1. EXERCISE 2: CAT STRETCH

HOW YOU DO IT?

• Begin by kneeling on all fours with your hands placed under your shoulders and your knees placed directly under your hips.
• Exhale and gently arch your spine.
• Hold this position for 2 seconds.
• Inhale and squeeze your core muscle as you circle your back.
• Hold this position for 2 seconds.
• Aim for 10 repetitions.

POSTURES FOR UPPER TRAIN AND NECK

Exercises that help with upper back pain and poor shoulder posture
2. EXERCISE 3: CHEST STRETCH

HOW YOU DO IT?

• Place your elbows and hands in line with a door frame.
• Walk through the door slowly, until you feel a stretch.
• Hold this final position for 15 to 20 seconds before returning to the starting position.
• Repeat this stretch 3 times.

2. EXERCISE 4: NECK AND TRAPEZIUS STRETCH

HOW YOU DO IT?

• Comience en una posición sentadO o de pie e incline suavemente la cabeza hacia la izquierda
• Sujete la parte superior de la cabeza con la mano izquierda para aplicar una fuerza leve hacia la izquierda.
• Mantenga esta posición durante 15 a 20 segundos.
• Repetir en el lado opuesto.
• Trate de hacer 3 repeticiones de este estiramiento en cada lado.

2. EJERCICIO 5: ESTIRAMIENTO CUELLO Y TRAPECIO

HOW YOU DO IT?

• Empiece de pie o sentado.
• Alinee su barbilla para que quede paralela al piso.
• Tire de la cabeza hacia atrás.
• Mantenga esta posición retraída durante 15 a 20 segundos.
• Apunta a 3 repeticiones de este estiramiento.

2. EJERCICIO 6: BAND PULL APART DE PIE CON GOMA

HOW YOU DO IT?

• Start standing with good posture.
• Holding a resistance band (the resistance level you use depends on your individual strength level) with both hands, straighten your elbows and reach your arms out in front.
• While keeping your elbows locked, slowly move your arms out and back behind your body. You should feel the muscles between your shoulder blades contract/tighten.
• Go out alone when possible. Some muscle aches (burning) is okay, but pain in the arms or neck is not.
• Avoid shrugging your shoulders toward your ears.
• Repeat 2 × 10, gradually increasing to 3 × 10.
• By the time you get to rep number 8, 9, 10, this should be challenging. If not, increase the resistance level on the band.

POSTURES FOR LUMBAR AND MIDDLE AREA

3. EXERCISE 7: HIP FLEXORS

HOW YOU DO IT?

• Begin this stretch by kneeling on a soft surface.
• Bring your right leg in front and place your foot flat on the floor so that the knee is over the ankle.
• Your left knee should remain in contact with the soft surface and be bent to 90 degrees.
• Slowly slide your right foot forward a few inches while strengthening your core.
• Squeeze your right gluteal muscles and move your hips forward.
• Your left knee should now be bent a little more than 90 degrees.
• Hold the final position for 10 seconds.
• Aim for 10 repetitions of this stretch and do it on both sides.

3. EXERCISE 8: BIRD-DOG

HOW YOU DO IT?

• Start on hands and knees with your hands under your shoulders and your knees under your hips.
• Raise your left arm and stretch it forward until it is in line with your torso; at the same time, kick your right leg back until it's in line with your torso.
• Hold this position for 7-10 seconds before slowly returning to the starting position.
• Repeat with the right arm and left leg.
• Alternate sides for 10 repetitions.
** Make sure your head, neck, and back maintain neutral alignment to minimize strain on your neck.
• Alternate sides for 10 repetitions.

3. EXERCISE 9: PLANK

HOW YOU DO IT?

Begin to lie on your stomach with your forearms against the mat.
• Engage your core and lift your body so that it rests on your forearms and toes.
• Hold the plank position for 10 seconds.
• Try to do 5 to 10 repetitions of this exercise.
• When you're ready, increase the intensity by increasing the time you hold the iron in 10-second increments.
** Be sure to keep your back straight throughout the entire exercise.

3. EXERCISE 9: COBRA POSE

HOW YOU DO IT?

• Begin this exercise by lying on your stomach (prone position) and slowly rise up on your elbows while keeping your
hips in contact with the ground.
• Hold the support position for 10-15 seconds before returning to the prone position (lying on your stomach).
• Gradually build up to hold the final position for 30 seconds. Try to perform 10 repetitions of this stretch.
** Initially, you may not be able to tolerate this position very well, so be sure to start slowly and carefully.

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