OK I lied, you need a tennis ball and a towel.
I’m still running with the theme of working out at home. I know and understand that people lead busy lives. Gyms are expensive and inconvenient for a lot of the population. Luckily, this leaves us with the best tool to train with that any one can possess. Your own body. Today we will be focusing on putting things we have learnt in previous posts into action. This is a basic postural correction workout. It’s not as tough as some workouts, but it focuses specifically on addressing many common postural issues. If you have rounded shoulders and are in excessive kyphosis, this can help you. If you suffer from pelvic control problems, this will give you a lot more stability through the area.
Who Is This Workout For?
No, this is not an advanced program, and you should go and consult a professional for more specific workouts and corrective exercises if you feel you need them. What this workout gives you is an opportunity to perform simple exercises that don’t require a lot of technical help, at home and by yourself… without any equipment. These exercises will go a long way to improving your posture and body control. This workout should be done in combination with your regular program. Try it one time through and find out where your weaknesses and issues are. If you do this workout consistently you will see. My bet is your posture will have improved and you will be moving and feeling better.
Disclaimer: You can do all the wonderful workouts in the world, but if you continually ruin your posture in daily life you are wasting your time working out. Correct the obvious things, stand up straighter and don’t sit over a computer all day without taking breaks. the most important thing is what you do 90% of the time, this 10% just makes sure it sticks.
The At Home Posture Corrective Workout
Grab yourself a tennis ball or two and a towel, find a space in the house big enough to spread out on… I suggest the living room with a couch in it. Let’s go.
- Complete the warm up two times through, one exercise after another.
- Complete each circuit three times through, one exercise after another. Take a break for 1 minute when you finish one complete circuit three times through and move to the next circuit.
Prone Walks *5 Each Side
Squats * 10
Thoracic Extension *1 minute
Couch Hip Thrust *10
Cat and Dog *10
Foot Release *1 minute
Bridges *6-10 Each Leg
Hip Flexor Stretch *30 seconds Each Side
Towel Row *10 Each Arm
Tennis Ball Lats *30 seconds Each Side
Supermans *5-10 Each Side
Bird Dog* 10 Each Side
Wall Slides* 25
Pec Soft Tissue Work *30 seconds Each Side
Walk on your hands to the left and right, keeping your bum in a neutral position (i.e not piking or dropping to the floor).
Remember to sit back, move with your hips first. Going down to parallel is enough for me.
Roll back over two tennis ball, starting on your upper back and working your way to just below the neck. Do mini sit ups and try to work on each vertebrae.
Couch Hip Thrust
Put your shoulders on the couch and push through your glutes to raise your hips.
Stretch up like you had a piece of string through your belly button, try to take it to the roof. Then drop it down.
Stand with the arch of your foot directly over a tennis ball. Press down to put pressure up through the foot and move it around. Hold on extra tight spots, but make sure you work the length of your foot.
If you cannot do one leg, start with two legs. Bring your hips up to parallel, remembering to push through your heels.
Hip Flexor Stretch
Hold this position for 30 seconds each side.
Step out far enough in front so that your knee does not go over your toe.
Get a long enough towel and wrap it around a door handle or pole if you happen to have one in your living room. Keep your back straight and when you pull closer to the door or pole, try to feel like you are squeezing your shoulder blades together.
Tennis Ball Lats
Get a tennis ball and attack your lats.
Get in a push up position and lift your opposite arm and leg. Hold at the top for a beat. If you can’t do that, lift each limb and hold for a beat until you get the stability to progress.
On your hands and knees and lift the opposite arm and leg. Hold for a beat at the top.
Go against a wall, with your feet a foot away. Follow the video and keep your elbows against the wall and you raise and drop your arms.
Pec Soft Tissue Work
Feel free to ask any questions in the comment!
Make sure you check out The Ultimate Self Massage Guide here. It tells you how to release your body and get id of your aches and pains using a tennis ball and foam roller.