February 14 2020

Stretching exercises for balance and posture improvement

TECHNIQUE

Place your right foot on the edge of the bed and kneel on the opposite leg.
Keep your glutes engaged and torso up nice and tall.
Push your hips forward making sure your upper body is in a straight line.
Hold this position for 30 seconds (you can increase the time for up to 90 seconds) on each side and repeat.
What are the benefits?

Powerful quads can help you to keep your balance while sparring, ensure safety during weight lifting, and maintain stamina during a long run. Just like any other important muscle in the body, your quadriceps can easily suffer from injury. The benefits of stretching are indisputable.

TECHNIQUE

Kneel in front of the bed and place your elbows up on the bed about shoulder-width apart. Kneel far enough from the bed that you have room to sit back and drop your chest through your arms to extend your spine.

Then with your elbows on the bed, sit your butt back and relax your chest and head over, pressing your chest toward the ground so that you feel a nice stretch down your triceps and lats as well as through your thoracic spine. Try to extend your back as much as possible as you drop your chest toward the ground between your arms. Try to get your biceps by your ears as you extend your spine.

You can either hold here and breathe, relaxing deeper into the stretch as you hold or you can perform repetitions, trying to stretch further each time you repeat the stretch.
What are the benefits?

Improved posture, neck, shoulder, upper back, lower back and even hip pain prevention and relief.

TECHNIQUE

Kneel on the ground and raise one arm. Then rotate your shoulders and middle back while looking upwards. Keep your arm pointing straight upwards and follow your hand with your eyes. This will help to further extend the stretch into your neck. Hold the stretch position for a minimum of 20 seconds and then repeat with the opposite arm.
What are the benefits?

Improves your lower back flexibility and relieve tight side and lower back muscles.

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