Mobility Exercises To Improve Your Bed posture
Автор: Happyfit
Загружено: 2025-07-31
Просмотров: 729
✅ Neck Extension
Description:
Lie on your stomach with your head hanging slightly off the edge of a bench or mat. Slowly lift your head upward as if nodding back, then return to starting position.
Target: Back of the neck muscles (cervical extensors).
Tip: Move slowly and avoid jerky motion to protect the spine.
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✅ Floor Hyperextension
Description:
Lie flat on your stomach with arms beside your ears. Lift your chest and legs off the ground, squeezing your lower back and glutes. Hold briefly, then lower down.
Target: Lower back, glutes, and hamstrings.
Tip: Engage your core and avoid over-arching.
⸻
✅ Lying Prone-W
Description:
Lie face down with arms bent like a “W” beside your head. Lift your chest and arms off the floor, squeezing your shoulder blades together.
Target: Mid-back and rear delts.
Tip: Keep thumbs pointing up and focus on scapular retraction.
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✅ Prone T-Raise
Description:
Lie face down with arms stretched out to the sides like a “T”. Raise your arms off the ground, squeezing the shoulder blades together.
Target: Upper back, rear deltoids, traps.
Tip: Keep neck neutral and lift with control, not momentum.#happyfit#posture #mobilty #streching
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