How to Improve Posture with Specific Exercises

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Specific exercises can be a great way to improve your body's natural posture. Find out how to improve posture with specific exercises with help from a health and nutrition expert in this free video clip.

Part of the Video Series: Fitness & Nutrition
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Video Transcript

Hi, I'm JJ Virgin, nutrition and fitness expert of JJVirgin.com, and today I'm going to teach you how to improve your posture with specific exercises. I'm going to show you something called a bent over row, I'm also going to show you a modified squat, and my favorite, superman, or rather, superwoman today. OK, we're going to start with a bent over row. You're going to need dumbbells for this. The first thing you're going to do is get into short stop position. Now from here I want you to really extend your spine and lift your belly button up to your spine so that you're engaging your core. When you really have your spine extended, this is going to strengthen your back, which will help you all day long. Let the weights hang and then as you pull them up, rotate your palms to face your body. When you do this exercise, you'll realize this is an incredibly functional exercise. This is going to help you get things out of the car, pick things up, because you've got so many different muscles in your body engaged. Now, the next exercise I'm going to show you is a squat, but I'm going to do this, but I'm going to do this a little bit differently. I want you to stand shoulder width apart, OK, and what you're going to do now is you're going to lift your arms up over your head with your palms facing in. And as you start to squat down, dig into your heels, take your hips and point them backwards and lift your arms up. So that you're really pulling your arms up and back and you're looking straight forward to help your posture because we have a tendency to start to really bend forward. So I want you to be extending your back and extending your spine throughout this motion. And the whole time you're going this, you're trying to pull your arms back farther and you're really working on sitting down as deep as you can, but don't go any lower than a 90 degree angle at your knees and hips. So that's how you do a squat again, using your arms up. The final exercise is called the superman. And this exercise is going to use again, your spinal extensors, your lats and your glutes. And it also involves some balance just like the squats do. Extend your left leg straight out, reaching through your heel and reach your right arm straight out as well with your palm facing inward. You want to be pulling your arm and leg as far away from each other as you can while you're lifting them up. But make sure that your foot is pointed down and you're not rotating your hip outward and your head is straight forward. Look towards the ground. Keep thinking of pulling your arm and leg farther away from each other and lifting them up as you do this. Don't sink into your left arm and right leg. And then switch sides. So what you'll find with this is it's working all of these important postural muscles, the glutes, the spinal extensors, the upper back and lats, but you're also incorporating in balance too and having to involve your core so that you stay so that you don't fall over. Again I'm pulling and reaching with my heel and my hand and continuing to extend them, pull them away from each other, and lift them up. So what you'll want to do is do each of these exercises three days a week on alternating days and do each of the first two exercises three sets of ten of the heaviest weight you can handle in good form for the bend over rows, for the squats going through as wide of range of motion as you can in good form. For the Superman, you'll want to do three to five to each side and you're going to hold for 15 to 30 seconds to each side. I'm JJ Virgin. Those are exercises that you can use to improve your posture. Thanks so much for watching.

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