Posture & Low Load Exercises
Scapular Retraction
Lie with your upper arms straight out to the sides, elbows bent 90°. Pinch shoulder blades together and raise arms level with floor. Keep shoulders down.
Hold for 2 breaths.
Repeat 20 times per set.
Three sets per session.
Complete 1 session per day.
March
Tighten stomach and slowly raise right leg and lower opposite arm over head. Keep trunk rigid, back flat and hips level.
Hold for 2 breaths.
Repeat 20 times per side, per set.
Two sets per session.
Complete 1 session per day.
One Leg Bridging
With legs bent, lift buttocks so hips are level and elevated. Then slowly extend one leg; keep thighs level and stomach tight.
Hold for 30 seconds.
Repeat 2 times per set.
Two sets per session.
Complete 1 session per day.
Lower Abs
Bend both knees, feet together on floor and stomach tight. Slowly lower one knee to the side and return.
Repeat 50 times per side, per set.
One set per session.
Complete 1 session per day.
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