Sitting in a chair, squeeze your shoulder blades together and hold for 5 seconds. Release. Repeat 10 times.
Standing approximately two feet from a wall, push your weight into the wall, slightly bending at the elbows and hold for 5 seconds. Release. Repeat 10 times.
Sitting in a chair, straighten your arms as much as you can and hold that position for 5 seconds. Your arms will remain at your sides. You will feel your muscles working in the back of your arms. Release. Repeat 10 times.
Sitting in a chair, make fists and bend your arms as tightly as you can. Keep your elbows at your sides. Hold for 5 seconds and then release. Repeat 10 times.
Sitting in a chair that supports your back, straighten your arms at your sides. Raise your arms out to your sides about 6-12”. Hold this position for 5 seconds, and then release. Repeat 10 times.
Abdominal: Sit tall in a chair. Imagine your belly button moving back toward your spine as you slightly bend above the waist. You should feel tightness in your abdominal muscles. Hold this position for 5 seconds, and then release. Repeat 10 times.
Rotational: Sitting tall in a chair, cross your arms over your chest. Twist to one side slightly bending your torso, imagining that your shoulder is coming closer to your knee and hold for 5 seconds. Then, twist to the other side and hold for 5 seconds. Repeat 10 times on each side.
Lower Back: Sit tall in a chair, focusing on perfect posture. Extend your spine as far as you can. Hold this position for 5 seconds and then rest. Repeat 10 times.
Sitting tall in a chair, extend your leg out in front of you so that your knee becomes straighter. Hold your position for 5 seconds when you feel tension on the front part of your thigh. Release and repeat 10 times. Then switch to the opposite leg.
Standing about a foot from the kitchen counter, brace yourself against the edge with your hands. Keeping your knee straight, raise your leg behind you about 6-12”. You will feel tension in the back of your legs, and may feel it all the way up into your lower back. Hold that position for 5 seconds and then rest. Repeat 10 times, and then switch legs.
While the information on this site is deemed to be reliable, it is not intended to replace the advice of your own trusted medical professionals. You are strongly advised to consult with your doctor before acting on any recommendations presented on this site.