Name: Playbook - Sarah Herse - Fix your posture! - 10 min Routine
Uploaded: 2024-03-20T21:08:55.165Z
Duration: 15 min
Description: Fix your posture! - 10 min Routine

Jessi

This is a great routine to practice a couple times per week to improve your posture.  Even if you don't have time for the whole thing, try incorporating 1-2 of these stretches in your day.

A. 10 Min Stretch Routine
A1. Doorway Stretch x 60 sec/side
A2. Figure 4 Stretch x 60 sec/side
A3. Foam Roller Wall Angels x 60 sec (you can also do these without a foam roller)
A4. Couch Stretch x 60 sec/side
A5.  Kneeling Thoracic Twists x 60 sec/side
A5. Band Pull Aparts x 60 sec

A. 10 Min Stretch Routine x 2 Sets
A1. Doorway Stretch x 60 sec/side
A2. Figure 4 Stretch x 60 sec/side
A3. Foam Roller Wall Angels x 60 sec (you can also do these without a foam roller)
A4. Couch Stretch x 60 sec/side
A5.  Kneeling Thoracic Twists x 60 sec/side
A5. Band Pull Aparts x Repeat for 60 sec

*Feel free to do 2-3 sets of this routine*

(60 sec/side - 120 sec total)

- Raise arm up to the side at a 90 degree angle with palm facing forward
- Step forward with one foot and feel the stretch in your shoulders/chest 
- Make sure standing tall throughout stretch 
- Repeat on opposite arm

Doorway Stretch

(60 sec/side - 120 sec total)

- Lie on your back with your feet flat on the floor.
- Cross your right ankle over your left knee and keep your right foot flexed.
- Bring your left knee toward your chest. Reach your right hand through your legs and interlace your fingers just below the crease of your left knee.
- Using your arms, pull your left knee toward your chest, pausing when you feel a stretch in your right glute and hip.
- Stay for recommended amount of time and repeat on other side.

Lying figure 4 stretch

*You can do this with "half" foam roller or just with your body

- Feet shoulder width apart
- Take your hands and place them like a "snow angel" on the wall 
- Slowly raise them up/down until you feel a good stretch, try to keep your wrists, elbows & back touching the wall. Limit the range of motion if needed

Wall Snow Angel

(60 sec/side - 120 sec total)

- Start by getting into a lunge stance and placing a back foot on the couch (or elevated surface) top of foot should be on surface
- Then lunge forward with the other leg until you feel a good stretch (you can use a coffee table or object to help stabilize you)
- Hold position for recommended amount of time and then repeat on opposite leg

Couch Stretch

(60 sec/side - 120 sec total)

- Kneel on all fours with your fore arms on the ground 
- Placing one hand behind your head and keeping your hips under you twist your torso/chest towards the ceiling slowly.
- Tap the ground with your elbow to complete the rep.
- Same process on the other side

Kneeling thoracic twists

*Repeat for 60 seconds

- Stand tall and hold a band shoulder width apart with some tension.
- Starting with your hands in front of you at chest height, pull the band until your arms are out to either side and the band is stretched across your chest.
- Squeeze your shoulder blades together and slowly return to having the band in front of you.

Fix your posture! - 10 min Routine

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