Doorway Posture Stretch

advertisement
Doorway Posture Stretch
for Straighten Up
Step I: Doorway Lift & Drop
Step II: Doorway Shoulder Opener
Step III: Doorway Chest Stretch
With slow controlled motion do the
easy, posture improving
Doorway Stretch
whenever you feel the need to
STRAIGHTEN UP.
Step IA: Doorway Lift & Drop
Align Feet parallel to Doorway
Lock Knees
Tuck Pelvis slightly
Flatten low back
Activate Abs (brace)
Shoulders Back and Down
Head Back, level and tall
Reach UP with Arms (or Hands) on Doorway,
Lift Chest and Press Head Back (Stay Level!)
Reach High up on toes and Belly Breathe IN
All motions are slow and controlled within a pain-free
range.
(If you have any concerns about your ability to
exercise, ask your health care provider before
starting this program.)
Step IB: Doorway Lift & Drop
Retraining Whole Body Posture Alignment
Breathe IN &
Breathe IN &
LIFT on to
LIFT
toes
Breathe OUT
Bend knees & drop Hips Down
Breathe OUT
&
slowly
slowly (bring heels flat to ground!) &
& slowly
DROP
on
to
Breathe OUT
DROP
heels
All motions are slow and controlled within a pain-free range.
May be repeated in 3-5 breath cycles. If you experience
discomfort check with your health care provider.
Step II: Doorway Shoulder Opener
All motions are slow and controlled
within a pain-free range. May be
repeated several times as desired.
Breathe IN &
LIFT
Breathe IN &
LIFT
Breathe OUT
& slowly
LEAN
Breathe IN &
LIFT
Breathe OUT
& slowly
LEAN
Breathe OUT &
CENTER
Step III: Doorway Chest Stretch
Breathe IN &
KEEP HEAD
BACK & LEVEL
Breathe IN &
Breathe OUT &
Slowly PRESS YOUR BODY
Slowly PRESS CHEST & HIPS
STRAIGHT
FORWARD
DON’T LEAD
WITH YOUR
NOSE!
Pick your favorite doorway to improve your posture and Stand Taller.
Download
Related flashcards

Rheumatologists

21 cards

Create Flashcards