Helpful Hints to Improve your Posture

Getting a good posture:  Draw the bottom of your shoulder blades down and in toward the spine and lift your breastbone. Hold for a count of 20 repeat several times daily.

Stretching:               

•  Door stretch to increase flexibility in your pectoral muscle: 
• Place hands on door jam at waist level lean forward to feel gentle stretch across chest. Hold  stretch 5 secs x 5 reps x 5 daily.
•  Place hands at shoulder height again lean forward to feel stretch across chest. Hold stretch 5 secs x 5 reps 5 times daily.

Exercises: 

Dumbbell row:  Bend at trunk approximately 60 degrees place hand on bench to stabilize with a weight in the other hand (start light 3 to 5 #) bring weight up to same side hip feeling the muscles (rhomboids) along the scapula border working slowly lower back down 2 sets of 10 to start.

Seated Row machine (#4 at the club): as you pull back try and pinch the shoulder blades together at the end. Hold 2 seconds slowly lower weight down.

Always keep a good posture as you exercise!!!!

Bob and Kathy will be heard many times through the day telling clients to relax their head back while using the weight machines. So keep a good posture and keep getting fit.

All exercises and stretches should be done comfortably and pain free. If you have any problems please speak to Bob or Kathy.