7 BEST Exercises For BETTER POSTURE - Recipe To Longevity Pt 4 (Guided Exercise)

Jeanette's Recipe to Longevity is here! This program focuses on improving mobility, injury prevention, balance and overall well-being. Follow along this 8 part series where we will be focusing on improving these aspects for different parts of the body!

About Jeanette Summerville:
Jeanette is a NASM Certified PT/ Corrective Exercise Specialist at the Joint & Spine Wellness Center in Marlton, NJ. These videos are based off her extensive experience with hundreds of clients that she's helped over the years.

Part 4: Spine and Neck Stabilization
Time to improve that posture! These stabilization exercises will help take a lot of extra weight off that neck, fix spine and neck weakness, and correct your posture!

Chapters:
0:00 - 0:35 Recipe To Longevity Intro
0:35 - 0:55 Intro Song
0:55 - 1:48 Instructions
1:48 - 2:56 Causes of Bad Posture
2:56 - 4:48 Exercise 1: Sit-to-Stands
4:48 - 7:20 Exercise 2: Sumo Sit-to-Stands
7:20 - 8:20 Exercise 3: Tip-Toe Raises
8:20 - 9:25 Exercise 4: Farmer's Walk
9:25 - 11:58 Exercise 5: Shoulder Retractions / Swimmers
11:58 - 12:30 Exercise 6: Glute Pumps
12:30 - 13:24 Exercise 7: Skydiving
13:24 - 14:14 Modification Suggestions
14:14 - 14:35 Outro

Overview:
Jeanette's Recipe to Longevity is an 8 part video series. Follow along and try to do 2 sets of 10 repetitions of each of these exercises easily and pain-free. If you're a beginner and not very mobile, start out slowly; as you progress, you're going to have an increase in mobility and a reduction in pain. You can build this into a program by adding bands and weights so that you can improve even more. If you're medium to advanced, we're going to identify under-active muscles, over-active muscles, or imbalances to prevent injury in the future.

The fourth group of exercises is a series of posture improving movements. Some will have alternative versions for different skill / mobility levels. Stabilizing the neck and spine is important to avoid many problems, including lower back pain and foot pain. Don't neglect these!

Exercise 1: Sit-to-Stands- Minimizes back pain by working the glutes. Many people don't actually sit properly, relying too much on the leg muscles. Sit with feet farther away from your chair and keep them aligned to avoid injury. Stand up from the sitting position without bringing your feet close to the chair. Always make sure the chair is behind you when you go to sit! Start with a hard chair, and progress to softer chairs with time.

Exercise 2: Sumo Sit-to-Stands- Helps with getting in and out of cars. If it's too difficult, practice just moving the leg in and out and get a high rainbow on the leg. Pay attention to which side is your weaker side and refer to the Contralateral Movements video (Pt 3 of this series) to know how to fix that weaker side. (   • 7 BEST Balance Exercises For Core Stabilit...  )

Exercise 3: Tip-Toe Raises- For stability. Go up on your tippy toes (barefoot) and make sure to spread your toes. Keep the ankles even with the toes. For more foot specific exercises see our foot video. (   • Easy Foot Exercises You Can Do At Home! (P...  )

Exercise 4: Farmer's Walk- Grab the heaviest weight you can in each hand and roll the shoulders back, holding the weights back by the glutes. Strengthens spine and corrects posture. Walk around for 2-3 minutes holding the position. Reset when you start to roll forward. Don't let you neck go forward.

Exercise 5: Swimmers- Difficult if you are at a desk or phone all day. Lay on your stomach and retract the shoulder blade (not the arm). Put the arms out in a field goal position. Lift the shoulder blade but don't move it backwards- just lift. Keep a neutral neck. Extend the arms straight in front of you. Lift one arm and the opposite glute at the same time for a contralateral movement. Pump to activate the glute if it feels weak.

Exercise 6: Glute Pumps- Will help with exercise 5 if you're feeling weakness in the glute. Bend the leg at the knee and pump it upwards using the glute, 5 reps and hold the position on the fifth rep.

Exercise 7: Skydiving- This one is difficult. Lift the upper body and the lower body at the same time, imitating a skydiving pose. Do 5 reps in this position. Keep the head up.

You can always add bands or weights to create more of a challenge. What about if it was too difficult? Remember, never work through pain. Even if you had difficulty doing the exercise, just the attempt is going to make you strong.

If you happen to be in the Marlton, New Jersey area, make a consultation appointment with me so that we can help work through some of these difficulties you're having. If you're not in the area though, it would be a great idea if you saw a corrective exercise specialist so that they can help you with your needs and tailoring the exercises to your body.

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