5 EJERCICIOS para DESBLOQUEAR y CORREGIR tu POSTURA
Fisioterapia a tu alcance・2 minutes read
The text outlines five powerful exercises using simple tools like a cane and elastic band to improve posture and achieve a better position through various stretches and rotations focusing on different body segments. It includes detailed instructions on how to perform each exercise and suggests adding more series for a longer routine to unlock the back and enhance overall posture.
Insights
- Utilize a cane or similar item for external rotation exercises to enhance chest stretch and shoulder blade contraction, varying arm angles for increased difficulty.
- Perform rotations on all fours with a focus on kyphosis and extension loss, engaging different back segments through elbow touches and rotations, ultimately improving posture and back mobility.
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Recent questions
How can I improve my posture?
By performing exercises focusing on chest stretch and shoulder blade contraction.
What tools can I use to improve posture?
You can use a cane, elastic band, and cushion.
How can I work on kyphosis and extension loss?
By performing rotations on all fours and focusing on different back segments.
What exercises can help unlock the back?
Performing mobility work with a cane and a series of posture-improving exercises.
How can I intensify chest extension for better posture?
By using a cushion between shoulder blades and performing shoulder blade contraction exercises.
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Summary
00:00
"Exercises for Better Posture and Alignment"
- Five powerful exercises to improve posture and achieve a better position.
- Use a cane or broom handle, an elastic band or a long towel, and a cushion.
- Lie face up with knees bent, elbows supported, and hands open.
- Perform external rotation with the cane, focusing on chest stretch.
- Repeat external rotation exercises with variations in arm angles for increased difficulty.
- Use a cushion between shoulder blades to intensify chest extension.
- Place the cane behind the head and raise arms for shoulder blade contraction.
- Utilize an elastic band or similar item to stretch hamstrings for improved posture.
- Perform rotations on all fours to work on kyphosis and extension loss.
- Rotate with forearm support and hand behind neck, focusing on elbow touch and rotation.
14:02
Back mobility exercises for improved posture
- Perform five repetitions of bringing the elbow close to the knee, touching the ground, and rotating, focusing on different back segments each time.
- Work on the area closest to the lumbar spine by repeating the exercise with the elbow resting on the hand, touching the ground, and rotating.
- Continue the rotation exercise by bringing the elbow as close to the knee as possible, touching the ground, and rotating for five repetitions.
- Lie face down and use a cane to perform mobility work by raising it above the head, sliding it to the shoulders, and returning to the initial position.
- Conclude the session with a series of exercises to improve posture and unlock the back, suggesting the option to add more series for a longer routine.
