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, Kathy and Don 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, Kathy or Don.