Corrective or Rehabilitative Exercises Focused On Underlying Realignment
This program is designed to increase core strength and improve posture and BMI (body mass index). It consists of FOUR key moves:
- Wall Squats
- Rows
- Cross Crawl
- Forearm Plank
Begin with 10 seconds of each/day, working up to 60 seconds of each.
Wall Squats
- Stand tall against a wall with your head and back touching the wall.
- Position your feet so that they are shoulder-width apart and a few inches away from the wall.
- Rest your arms at your sides.
- Bend your knees and lower into a squat position until your thighs are parallel to the floor and hold the position
- Return to starting position by straightening your knees and standing tall again.
Rows
This works the rhomboids, which bring your shoulder blades together. You’ll need a theraband for this.
- Attach it to a door, straightening your arms and standing with your feet shoulder-width apart.
- Pull band back so your arms are at a 90° angle while pinching shoulder blades together.
- Release slowly to starting position then repeat.
Cross Crawl (Kneeling)
Start on your hands and knees. It is important to keep your hands and knees shoulder width apart and position your knees directly below your hips. Do not to allow your lower back to sway. Keep spine in neutral position
- The exercise starts with your right arm and left leg being raised to a straight position. Your arm and leg should not be raised higher than the level of your body. Caution: Be careful not to lift your arms or legs too high as this will cause strain in the lower back.
- Hold the position for 1 to 2 seconds then slowly lower your right arm and left leg.
Repeat with your left arm and right leg. One repetition includes movement on both sides of the body.
Forearm Plank
Keep your back straight in neutral spine. Hold yourself up on your toes and balls of your feet. Lower yourself down so that your elbows are bent at a 90 degree angle and you are holding yourself up on your forearms which are placed firmly on the floor. Keep legs hip’s distance apart, or for a greater challenge, place them next to each other.
If you ever feel like you are slipping on your feet it means you are putting too much weight on your feet. In that case check your arms and make sure your elbows are exactly below your shoulders. Hold firmly in this position, squeezing abs, glutes and shoulder blades together for the prescribed amount of time.