Hello everyone,
My name is Pedro Avila and I'm going to be guiding you through a 5 minute posture reset today,
Ok?
Especially if you've been working looking like a shrimp all day.
Alright,
Exercise 1 we're going to be working on your scapulas.
It's basically this motion here.
If you place your arms forward,
Yeah,
Try to retract your shoulders like this.
So your arm remains straight and you just move your shoulder blades.
We're gonna get to all fours.
You ready?
Let's do this one together.
And you're gonna sink your chest all the way.
Feel your scapulas touching on your back.
And up.
All the way create this hump and again two we're gonna go for five reps And down.
3.
Down four,
Last one.
Down five very good now from here i want you to shift your hips back here.
Shift your hips back,
Make sure your bum is very close to your heels.
You're gonna walk yourself to the right,
You're gonna walk forward now with your left hand until you feel the stretch on the side of your body.
And get your head down on the floor.
Big inhale.
Exhale.
Walk forward with your hand a little bit further,
Feel the stretch on the side of your body again.
One more time,
Inhale.
Excel.
Very good let's change sides we're going to walk over all the way to the other side Okay,
Inhale.
Exhale try to walk your hand forward a little bit further keep your glutes closer to your heel Sink your head down.
Feel the stretch,
Try to identify the muscles that you're stretching.
Inhale.
Excel.
One more time.
Inhale.
As you exhale,
Walk forward with your hand.
Very good.
The next one,
This one is called Snow Angels,
Okay?
Very simple.
So basically,
You're gonna have your forehead on the ground,
Okay?
You're going to start with your hands.
Can you hear me?
Okay,
Right here.
You're gonna start with your hands right on your neck,
Okay?
One,
Elbows up.
Extend your elbows like this.
Three,
You're gonna move over all the way.
To your back like this,
Okay?
Keep your elbows up.
I'm going to come back up again rotating your hands like this.
Moving over all the way to your neck.
Elbows down.
Ready?
Let's do this one together.
Elbows up.
Stand.
Move it over nice and slow on your lower back.
Elbows down,
Elbows up.
Keep your hands as high as you can.
All the way over to your neck again.
One more time.
Ready?
Elbows up.
Extend your elbows.
Move your arms over.
Lower back.
Stand your elbows again,
Rotate your shoulders.
All the way over to your neighbor.
Okay now you can repeat this as many times as you want okay let's move on to the last exercise for today Arms wide open like this,
Okay?
I'm gonna get you left.
Put all the way over to the right hand.
Feel the stretch on the front side of your shoulder,
Right here.
Back to the center.
Inhale.
Excel.
Feel it right here.
You can even push yourself further like this.
One more time.
Back to the center.
Inhale.
Excels.
One more time.
Changing sides.
Inhale.
XAO Big stretch,
Big exhale.
Back to the center and we are done This is your five minute posture reset.
I hope you enjoyed and I'll see you next time.
Bye.
