Weak Posture
daily exercises
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1. Breathing exercise:
- Inhale - high stretch
- Exhale - deep crouch, arms loose
- High stretch - breathe in again
- Exhale - standing position
Repeat between the different exercises again and again!
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2. Stretching:
- Arms wide open, palms up,pull arms back, suck belly in
- Arms parallel, pull backwards, then arms wide open pull back again, and repeat, suck belly in
15x daily
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3. Sandbag exercise:
Sandbag on head , hold it to the right then to the left, elbows back, stand on tiptoe, suck your belly in
2x 5 min daily
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4. Cycling:
Supine position, arms on the ground next to you, belly sucked in, dont arch your back - cycling
10x daily
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5. Supine position:
Beine parallel aufstellen, Bauch einziehen, kein Hohlkreuz, Kreuz gegen Boden drücken, Becken nach oben kippen.
5x daily.
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6. Heel sitting:
Hold your arms high, put your arms wide to the front, chest to the ground , and arch your back.
5x daily.
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7. Crawling exercise:
Quadruped. Right arm and right leg closer to each other and left arm and left leg stretched far apart. Then vice versa. Turn your head away from the side you are stretching.
15x daily
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8. Heel sitting:
Hold your arms high, put your arms wide to the front, chest to the ground , and arch your back.
5x daily.
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9. Supine position:
Legs up, wide- Sit up - 5x with straight back, then sit up 5x reaching with your elbow the opposite knee.
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10. Jumping Jack:
Prone position, both arms and legs about 1 cm above the ground and open and close, open and close.
10x daily.
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11. Breathing exercise:
- Inhale - high stretch
- Exhale - deep crouch, arms loose
- High stretch - breathe in again
- Exhale - standing position
Repeat between the different exercises again and again!
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Source: Dr. Kolassa + Merz med.wiss. Informations-Ges.m.b.H., 1231 Wien, Gastgebgasse 5-13, Fon: +43 1 869 16 04-18, www.merz.co.at
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