Physio Guided Posture Correction Stretches Routine for Beginners 15 mins
Video taken from the channel: Michelle Kenway
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With both arms holding the towel behind your back, you should feel a stretch in the front of your chest. Relax and hold this position for 15-30 seconds. Remember to breathe slowly and let the chest muscles stretch gently. The closer you grip your hands on the towel the stronger the stretch will be.
Stand with good posture holding a towel behind your back. Lift the towel up behind, holding the ends with both hands. Use the towel to gently pull your shoulders into extension. You should feel a stretch in the front of your chest.
Squeeze the shoulder blades together to maximize the stretch. Hold this position for 15 to 30 seconds, and then relax.Gently pull on the towel, allowing your foot to slowly bend up toward your knee while keeping your knee straight. You should feel a slight stretching feeling in the back of your lower leg.
You may feel the stretch behind your heel or your knee, depending on where the muscle or tendon is particularly tight.You can use a bar or strap in place of a towel. During the stretch, open your chest and engage your core muscles.Bring the left arm up to shoulder height and position the palm and inside of the arm on the wall surface or doorway. Your arm should look like a goal post.
Gently press the chest through the open space to feel the stretch. Moving the arm higher or lower will allow you to stretch various sections of the chest.fold a towel and hold it a little wider than shoulder width in front of your chest; the arms are stretched, bring tension on the towel; stand upright; Correct Execution. pull the towel ends apart with strength; at the same time, bend the arms and guide the towel to the target area: upper abs to lower chest.The bicep stretch is a great way to improve flexibility, range of motion, arm strength, and reduce your risk of injury. Performing this stretch targets the biceps brachii (biceps), but is also beneficial for opening the chest and shoulder muscles depending on the variation.
Use your right hand to grab your wrist or the towel behind your back, while relaxing your neck and tilting your head to the left for added intensity. Continue holding your wrist the towel behind you from both ends and use your left hand to pull your wrist or the towel up your back, keeping your right shoulder relaxed.Beginners may need to stay with this variation or grab a towel or stretch strap to do these next variations.
The second variation of the Half-Kneeling Hip Stretch will stretch your quad more as well; however, it requires more flexibility to be able to grab your back foot and pull it into your butt.Vajrasana pose is a simple sitting yoga pose.Its name comes from the Sanskrit word vajra, which means thunderbolt or diamond. For this pose, you kneel and then sit.First, you need a towel and roll it. Sit on the floor, with your legs stretched out in front of you such that there is a distance of 8-10 inches between both feet.
Now, place the rolled towel.Lie on your back, holding a stability ball between your hands and knees. Keep the ball from touching your chest, forearms, or thighs.
Pressing lower back into the floor, lengthen left arm and right.Place your left hand against a chair or wall to help with balance. Stand on your left leg. Bend your right knee to bring the heel of your foot toward your buttocks.
Reach your right hand, a towe.Sit on the floor with your feet flat and knees bent. Place your palms on the floor behind you with your fingers pointing away from your body. Keeping your hands in place, slowly slide your butt.Just get a towel and roll it into a log.
Use a thread string or some tape to keep the towel in shape. Now, lay on a flat and hard surface and place the towel under yourself, just where the spine makes an arch. Once you get in this position, keep your feet shoulders’ width apart.
List of related literature:
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| from Making Life Easy: How the Divine Inside Can Heal Your Body and Your Life |
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| from Clinical Massage in the Healthcare Setting E-Book |
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| from Methods of Group Exercise Instruction |
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| from The Lazy Girl’s Guide to Being Fit |
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| from Physical Medicine and Rehabilitation E-Book |
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| from Grieve’s Modern Musculoskeletal Physiotherapy E-Book |
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| from Physiological Aspects of Sport Training and Performance |
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| from Yoga Beyond Belief: Insights to Awaken and Deepen Your Practice |
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| from Smarter Workouts: The Science of Exercise Made Simple |
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| from Bending the Aging Curve: The Complete Exercise Guide for Older Adults |
25 comments
Hello Ma’am! I have a question regarding Kegel Exercise that are there any bad effects if we do not perform the exercise in a proper posture?
Hi Dr, Is there a video clip for tightening of breast and flabby arms after losing weight? Perhaps,toning of muscles after breast cup size reduction from the weight loss.
Hi Michelle! What a gorgeous neck you have. Love watching your neck exercises. Watch from London UK.
Fantastic. I am learning so many useful treatment details from your videos. Thank you for doing these!
Thank you so much. You helped me to fix these rounded shoulders
You guys are amazing! Keep up the great work. And, YES indeed you two blokes are some of the most famous Physical Therapists on the internet:)
The top front of my shoulder doesn’t allow me to get a stretch on either of these two stretches.
Both my hands go numb in about 20 seconds.
I have a bad curve that goes to the right in my spine (sorry, I tried to spell it out…. Couldn’t… So I went with Curve) and this insanely tight muscle build up on the right side (have had two doctors say they’ve never seen some thing like this) along with very tight muscles around the neck with a bad loss of motion. Two herniated discs and one bulging disc. Oh, yeah… and I’m 30:( this has been an ongoing issue since I was about 13 or 14 that’s only getting worse. I tried to go to one physical therapist that said she had not delt with some thing like this before and turned me away. The next one I tried for a little less than 4 weeks before I realised things were getting much worse. I tried to nicely all about it and he got very offended that I even asked and all I could think was that “this guy is going to cripple me” I’ve been afraid to try any one new. Tried pain management but with the way things are and the doctors & pharmacists that do help are getting attacked as being evil so the rest of them are afraid to treat. So that’s not going any where. Next in going to try massage therapy if I can afford it. If that doesn’t work out, I don’t know. Your videos have been helpful and given a bit of relief and for that, I thank you!
I mainly feel the stretches in my arm and less so in my chest. Am i doing something wrong?
Great video. May I ask what is the door equipment that bag is hung on? Looks like pull ups and eye hooks all around for bands? Thanks again
The roller part I cannot do. This is when the pain is the worst.
I have had terrible posture for around 25 years and have been ignoring all my health problems ��♀️ but I’m addressing them now, which started with me quitting smoking a month ago, after 18 years. Better late than never, right?
My question is about the back. I know to fix posture it includes stretching the pecs and strengthening the upper back. But when I stretch my pecs by putting my arms high and low, it makes my lower back hurt, where it curves in because the higher back curves forward (profile, my back is an S shape). Do you have any stretches or exercises to address the curvature of the lower back? It really gets stiff and sore when I stretch the upper back
Hi doctor
Can u plz suggest treatment of postpartum carpal tunnel syndrome
Without any splint plz as mother has to carry baby.
Thank you
I heard you mention it should not be a sharp pain (the door stretch). What if it’s sharp pain?
make sure u have the door open lol. great video, simple and informative. thanks:)
Great video guys its helped me alot I get a numb hand when I ride my bike…
I think I’ve cramped my muscle. If I lift my right arm it gives sharp pain under shoulder. If I take deep breath or change posture or do sudden movements it’s the same. I was really worried if It’s something related to COVID or lungs buy pain goes away if I stay still. I hope it goes away soon
my muscle feels like its being massaged or milked if youre aware of that movement. It was a lot worse when my potassium was low, and an EKG confirmed its not my heart so is it pulled or just tight? its been feeling tight during the day and massaged at night.
tight pectoralis minor is a common cause of hand numbness when cycling/motorcycling
bicycling can make you walk like an ape so do this after your cycle.
Straight to the point with no extra crap. I subscribed 20 seconds into the video
These stretches feel great. Thank you. Also, I’ve noticed you say no deep wide leg squats for prolapse. My PT has me stretching in a wide deep squat several times a day to lengthen and stretch a muscle thats too tight which is pushing on my bladder. Do you think this might make my prolapse worse?
do you know the difference between sprained,broken, or dislocated pinkie toe…?
idk what I did to my toe, it is not that stolen but it hurts really bad and when I move it it feels like someone is pulling my tindens out. idk what to do and track just started.��
Guys, the pecs stretches are indeed helping my shoulder impingement problem. Quick question: is stretching the pec minor or major more important for alleviating impingement? Keep up great work!
Thanks for doing this, great revision for me as a pt student