hey everybody it’s your personal trainer
coach Kozak and I’m Claudia and this is 15 Min Better Posture Workout Fix Posture Correction Exercises Prevent Hunchback Shoulders Kyphosis to improve your
posture this routine is broken up into two parts and part one we’re going to
perform some stretching exercises that are specifically targeted at loosening
up those areas of the body that caused poor posture and in part two we’re going
to strengthen those muscles that will improve and help you maintain that good
posture the only equipment needed for today’s routine is either a towel or a
resistance band let’s get started we’re going to start with a wall bent arm
stretch so you’re going to make your way on over to a wall with your elbow bent
at a 90 degree angle then place your hand flat on that wall
now as we bring ourselves closer to that wall we’re going to feel stretch in our
shoulder and in our chest try your best to go ahead and keep that elbow bent at
a 90 the closer to you you are to the wall the more you’ll feel the stretch
the further away the last little stretch and if you need some more stretch you
can do so by opening your body up and turning away we’re holding this one and
let’s just go ahead and breathe four three two one zero excellent let’s go
ahead and switch and do the opposite side now again starting with that hand
placed on the wall elbows bent at a 90 degree angle and closer we get to that
wall more of a stretch we feel this one’s great for stretching out your
chest as well as your shoulders the muscles that get really tight when
you’re hunched over four hours of the day whether it’s driving on your cell
phone at the computer whatever it may be and let’s hold this one for three two
one and zero excellent go ahead and shake that one
loose that was a good one to start with we’re going to go to the ground for the
next one or into a lying angel so go ahead and lie down on your back place
your hands above your head elbows flat down on the ground
and I want you to drag those elbows in your hands straight down in towards your
body while keeping your arms flat on the ground when you reach the furthest point
go ahead and stretch them straight up overhead and on this one we’re trying
our best to keep contact with the floor throughout the move full range of motion
nice and controlled other note on this one there’s I want you to try to go
ahead and keep your lower back flat on the ground you don’t want a big arch
happening while you’re doing this one which is I know hard to do so it doesn’t
look like much but it is a great one for overall shoulder mobility pull those
elbows in towards your side and then stretch all the way overhead and as
you’re going through this one you’ll feel your range of motion and your
mobility improve rep by Rep a little bit looser every time and again trying your
best to avoid arching that lower back or allowing that lower back to come too
high off the ground let’s do this one four three two one and
zero excellent shaking it loose let’s go ahead and come up now we’re going to
come on to all fours next we’re going to perform a cat cow so on all on your
hands and on your knees let’s go ahead and make sure those hands are underneath
our chest and a tabletop position here we’re going to bring our chin up at the
same time I want you to draw that belly down to the ground and bring your glutes
up to the sky and once you reach the top position let’s reverse it this time I
want you to bring that chin into your chest and at the same time launch attack
like somebody’s got a string in the middle of it you’re back and they’re
pulling up on that middle of your back just feeling that back stretch as you
bring the chin into the chest and reverse it again this time that chin
goes up to the ceiling as you draw that belly button down to the floor
and it’s just one into the next nice and controlled on this one no rush breathe
feel that stretch on both sides of this one but we still really want to maintain
a nice tight core as we’re doing this cat cow movement so I just like to think
of you’re pulling your belly button into your spine as you’re performing all of
these movements core stays nice and tight and let’s do this one four three
two one and zero all right excellent okay coming up onto our knees now next
we’re going to stretch our hip flexors so let’s come up onto one knee both
knees are bent at a 90 degree angle first thing we’re going to do is we’re
going to squeeze your glutes in the back side both glutes go ahead and squeeze
next we’re going to squeeze your abs in the front now just doing that alone you
probably already feeling that stretching your quads your hip flexor if you’re not
or if you need more now go ahead and gently and slowly bring your hips
forward not too much not a lot of range of motion in this one and you feel that
stretch up and down your hip flexor and in your quad just be sure to keep your
core abs tight and your glutes tight throughout so just squeeze and breathe
that’s it let’s hit this one four three two one zero good all right let’s do
that opposite side now opposite side leg up again 90 degree angles looking nice
and pretty squeeze those glutes squeeze those ABS
and now the hips come forward excellent now you could you know if you didn’t
squeeze your glutes and you didn’t squeeze your abs you could easily just
go ahead and drop all the way forward we don’t want to do that
keep them squeezing really going to isolate that hip flexor
and make that hip flexor stretch excellent keep that good posture
straight up and down four three two one zero
excellent all right stand down I’m going to sit down on our back sides legs out
in front of you I’m going to do a toe reach plus scarecrow the legs are out
straight trying to best to keep them flat down on the ground so get to reach
towards those toes and then come up arms overhead into a scarecrow pull back and
down on those elbows so big by stretching your posterior chain up good
posture head back hold out so one into the next between these two movements of
this little combo you’re really getting your entire posterior chain nice and
stretched out and again every time you do this one you feel that mobility
improving that range of motion improving your reach just a little bit far further
every time good let’s keep this one up five more seconds one the next nice and
controlled to one and zero nice let’s do a bird dog we’re going to get down onto
the floor go ahead and come to all fours with your hands underneath your chest
now we’re going to raise up opposite arm and leg at the same time bring that arm
and leg up until they’re parallel to the ground and parallel with the rest of
your body keep your core nice and tight as you’re raising it up I’d like you to
squeeze your gluts as well as your hamstrings try your best to keep your
shoulders nice and square we’re not going to count any reps
which is going to complete as many reps as we can in the allotted time period
nice and under control being sure to breathe throughout alternating opposite
sides and this is a great one for your posterior chain hamstrings glutes lower
back upper back all getting hit on this one
excellent nice and focused do this one for 10 more seconds one into the next four five four three
two one and zero good we’re going to turn over to our backs next we’re going
to do a hip up line down on your back I’m going to do a one leg hip up
Claudia’s going to use both legs wouldn’t bring those feet nice and close
to your gluts next we’re going to raise those glutes up off the ground driving
our heels into the ground I’m going to do it a little harder variation from one
leg you decide which version is right for you today if you’re doing the one
leg variation then we will switch halfway through I want you to keep your
core nice and tight on this one and squeezing those gluts up at the top but
what I don’t want you to do is to focus on using your lower back or to arch or
hyper extend your back on this one again driving off that heel on every rep
breathe breathe in on the way down out on the way up to use in one leg time to
switch and opposite side now you decide which variation is right for you today
either way nice and controlled on the way up and on the way down drive in that
heel into the ground to raise those glutes up off the floor
excellent one and two the next you got it
a little burn in the backside that’s okay that’s how we know it’s working and
five four three two one and zero excellent let’s go ahead and stand up
for that next one we’re going to need that either that band or that towel that
we talked about at the beginning next we’re going to do a chin tuck so go
ahead and take either that band or your towel and place it around the back of
your head we’re really doing is we’re going to create some resistance we’re
going to pull and draw that head back there’s a great one to eliminate any
forward head posture you may have so taking that chain tucking that chain in
keep your shoulders square let’s pull that head back fight against it with
either your band or your towel we’re holding for three seconds and then
relax so chin is tucked head comes back one two three count forward good so
every repetition we’re pulling back and then we’re I so metrically contracting
and holding for three seconds and then back forward so all day long everything
you do from looking at your cell phone to driving to on the computer your head
is tilted forward looking forward dropping forward this way we’re
strengthening those muscles in the back of the neck and trying to undo some of
that damage caused from your day to day life
Tribeca keep that chin tucked we’re not extending and bringing your chin up but
instead drawing it straight back until we get that lovely little double triple
chin look not the coolest looking movement but it does work go one into
the next again every time just holding for three seconds two one and back good
let’s hit one last one four one two three and relax excellent alright shake
that one loose all right next we’re going to move in
some either banned pull of parts or towel pull apart so on this one we’re
going to pull hands are going to be on that bandar towel 9 to 12 inches apart
arms up parallel to the ground a little bend in those elbows we’re going to pull
apart and we’re going to hold for 3 seconds 1 2 3 and then we’re going to
relax again pull apart on this one elbows stay up and we’re trying to
squeeze those back muscles 2 3 and relax and I want you to pretend like my
fingers and in the middle of your back and trying to squeeze that finger
together and relax good shoulders stay back you don’t want
your shoulders rounded on this one good posture pull 1 2 3 and relax again good
so it really works again to strengthen the muscles in your upper back just to
keep you upright and nice let’s hit this one for 10 more seconds just a few more
reps you got it squeeze that middle of your back good and let’s hit this one 4
3 2 1 0 shake it loose alright feels good we’re
going to move into an overhead either band pull down or towel pull down so go
ahead keep that same grip with your hands 9 to 12 inches apart and first
thing we’re going to do is we’re going to pull apart feel that squeeze now draw
those elbows straight down bring that band or towel to the crown of your head
and back up throughout the course of this whole move we’re pulling apart just
keep pulling apart either your band or your towel going straight up and down
but throughout we’re pulling apart it’s a great one for all of those scapular
accessory muscles so strengthening that upper back good one in the next by feel
burning a little bit here that’s ok that’s how we know it’s working try your
best to get full range of motion nice we’re keep it up hit this one for just
10 more seconds almost there pull apart pull apart four five four
three two one zero feels good oh so good I want is still
not my favorite all right we’re going to move on to an upright external rotation
so similar to last one this we’re gonna need your hands a little bit wider on
your towel or band in order to get our elbows at a 90 degree angle so we need
90 here and 90 in our underarms now again whole apart first move and with
the pulled apart now we’re going to pull back so only moving at those shoulders
keeping consistent tension pulling that band or towel apart throughout and then
we’re rotating back excellent is that excellent one for your rotator cuff
little rhomboids I’ll shoot your doubts a lot of muscles getting hit on this one
all will help to improve your posture keep you upright
excellent full range of motion should be about it’s a 90 degree pivot here from
arms parallel to the ground arms perpendicular straight up and down
one into the next keep it up guys right through that little bit of burn it’s
going to be worth it you’re all done you keep coming back and reach repeat this
routine three to five times per week let’s hit this one four five four three
two one and zero all done excellent work thank you so much for working out with
us today we hope you like this workout if you did like it and you’ve been
working out with those for a while and you’re starting to see some results we’d
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hi husband because we want to connect with
you thank you so much for giving us the privilege of working out with you today
I’m coach Kozak and I’m Claudia and we will see you at your next workout