15 Min Better Posture Workout

[Music] hey everybody it’s your personal trainer coach Kozak and I’m Claudia and this is an exercise routine 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 encourage you to please go check out our patreon page where you can find out more about how you can support our mission keeping these great workouts free and if you enjoyed this routine today we ask that you please give this video a big thumbs up and subscribe to our YouTube channel that way you never miss a workout from Hospit make sure to check out has sitcom for hundreds of free workouts free meal plans and our free complete fitness program and whatever social media channel you’re on whether it’s Facebook Instagram snapchat Twitter 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