OCTOBER FITNESS CHALLENGE: POSTURE PERFECT
Having your body in the right position when standing or sitting can prevent injuries and undue stress on your muscles. Certified athletic therapist Peter Levidis developed a week-long plan to build the muscles you need to support a strong, healthy posture
Lying on your stomach, with your arms by your sides and your palms turned out, lift your chest and arms off the floor, keeping your gaze forward on the floor. Hold for 30 seconds and repeat.
With one knee or leg resting on a chair behind you and the other knee bent in front (as if to lunge), tilt your pelvis forward, squeeze your buttocks and raise the arm that’s on the same side as the leg behind you. Repeat three times on either side, holding for 10 seconds.
Starting on all fours, extend one arm and the opposite leg. Pull them toward you to touch the elbow and knee beneath you, then extend again. Keep elbows soft and don’t collapse the upper back.
Repeat 12 times on either side.
Lying on your stomach with your hands beside your shoulders, press into the floor and lift your chest, keeping your pelvis on the floor. Hold for 10 seconds and repeat.
Placing one foot on a chair, grab the outside of that leg with the opposite hand, twisting your torso toward your leg. Hold for five seconds and repeat five times on either side.
With elastic tubing wrapped around a solid support and one side of the tubing in either hand, pull your elbows back and keep your shoulders down. Hold for 30 seconds and repeat.