Delta fitness

Better posture 2
By: ExorLive Content Publisher 4

Inactivity and monotonous work is most often the cause of bad posture or pain in back, neck or shoulders. The
program includes mobility training stretching and strength training.
The program should be done 2 times/week and is suitable for beginners.

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1. Arching - swaying, standing on all fours
Start on all fours. Arch your back, looking down towards
your navel and hold the position for 4-5 sec. Reverse the
arch looking up and hold for 4-5 sec., then rest for 4-5
sec.
Reps: 10 , Sets: 2

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2. Standing on all four w/ neck rotation
Stand on all four on a mat. Rotate your neck in an easy
pace from side to side.
Reps: 10 , Sets: 2

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3. Wall Slides Shoulder
Stand facing the wall. Bend your elbows and place your
forearms against the wall with your palms pointing out
from the wall. Move your arms up above your head till
they are fully stretched. Lower them steadily back down
to starting position by pulling your shoulder blades
together.
Reps: 10 , Sets: 2

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4. Hip flexions 1
Put one knee on the floor and stand with your upper body
upright. Lean against your thigh and push your hip
forward until you feel the front of your hip stretch. Hold for
30 seconds and repeat with your other leg.
Sets: 2

ExorLive.com 8/9/2019 @ 3:14 PM Page 1 of 3 Show video

Delta fitness
Better posture 2
By: ExorLive Content Publisher 4

https://exorlive.com/video/?culture=en-US&ex=6769
5. Upper body rotation, lying on the side 1
Lie on your side with your hands above your ears. Keep
your elbows together and the top leg bent. Twist your
upper body by moving the top elbow up and back, as far
as possible. Hold the position for 30 seconds, and then
slowly twist back. Try to maintain a steady lower body
throughout the exercise.
Sets: 2

https://exorlive.com/video/?culture=en-US&ex=8643
6. Squat to Stand
Squat and grab the toes of your shoes with your hands.
Then stretch your knees while you still hold on to your
shoes. Lower steadily back to squat position again.
Reps: 10 , Sets: 2

https://exorlive.com/video/?culture=en-US&ex=7361
7. LF: Row Rear Deltoid
Adjust the seat height so that the chest pad supports your
mid-chest and you can reach the handles. Sit with your
back straight, push your chest forward. Grab the handles,
hold your arms stretched and your shoulders forward.
Pull your arms back, keeping your elbows against your
sides, so that the handles move toward your abdomen
and your shoulder blades are pushed toward each other.
Reps: 10 , Sets: 3

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8. The Plank
Lie face down with the tips of your toes and forearms on
the floor. Raise your pelvis from the floor by contracting
your back and abdomen. Stabilize your body in this
position and hold for 3-5 seconds. Rest equally and
repeat.
Sets: 3

ExorLive.com 8/9/2019 @ 3:14 PM Page 2 of 3 Show video

Delta fitness
Better posture 2
By: ExorLive Content Publisher 4

https://exorlive.com/video/?culture=en-US&ex=149
9. Hyperextension, stretched
Lie with your legs straight, letting your upper body hang
to the floor. Contract your abdomen and lower back and
raise your upper body in a gentle movement while
keeping it straight.
Reps: 10 , Sets: 3

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10. Abdominal crunch 2
Sit well back in the seat so that your lower back is well
supported. Grasp the handles and pull them down over
your shoulders. Push your upper body forward and
downward while bending your back slightly. Return to the
start position and repeat.
Reps: 10 , Sets: 3

ExorLive.com 8/9/2019 @ 3:14 PM Page 3 of 3 Show video