In this video I’m talking about Postures, since in our daily routine we adopt incorrect postures, especially at work, in particular if we work sitting in front of a computer.

I’ve chosen a series of exercises that you can do outdoors, in Nature, for example after training, but that you can also do in the office during a break, as they are simple exercises that don’t need specific equipment.
— Anita D’Ambrosio, Holistic Health Coach

In case you do the exercises in Nature, don’t forget to keep yourself hydrated and to put sunscreen on!

These exercises performed every day (preferably!) will help correct incorrect postures, and thus influence our general well-being, as well as the way we work and how we move daily.
— Anita D’Ambrosio, Holistic Health Coach

This exercise program is divided into two main blocks:

1) “Mobilization Exercises” means exercises that promote the mobility of areas of the body that we don’t normally move because we spend many hours sitting during the day,

2) “Stretching Exercises”: for example, exercises to be used after our outdoor training to stretch, but that can also be used in the absence of training.

1) MOBILIZATION EXERCISES:

• Exercise 1 “Mobilize the back and abdomen”: Back up, rotate the torso and grab the head of the chair.
  • Repeat 10 times for each side.

• Exercise 2 “Mobilizing the Nape – 1”: Bring your chin forward slowly and then backwards looking forward. Keep the torso stable.
  • Repeat 10 times for each side.

• Exercise 3 “Mobilizing the Nape – 2”: Move your head from right to left and vice versa.
  • Repeat 10 times for each side.

• Exercise 4 “Mobilizing the feet and hamstrings”: Lift the leg slightly from the floor and stretch it. Stretch and flex your foot alternating the movement.
  • Repeat 10 times for each side.

• Exercise 5 “Mobilize shoulders, arms and torso”: Arms outstretched, palms facing forward, slightly pulling the shoulders back; Arms stretched horizontally, palms facing up, pull your arms back; Arms straight up, palms facing forward, pull arms back.
  • Repeat the exercise 10 times

• Exercise 6 “Mobilize your back, shoulders and abdomen”: Arch your back, slowly unfold your torso and move your arms back over your head.
  • Repeat the exercise 10 times and hold for 10 seconds.

• Exercise 7 “Mobilize shoulders, wrists and abdomen”: AArms stretched, alternately, pointing the thumbs up and down, always turning the head towards the thumb that goes upwards.
  • Repeat 10 times for each side.

2) STRETCHING EXERCISES:

• Exercise 1 “Stretch Calfs and Feet – 1”: Lean towards the table, point your foot on the base of the wall, move your heel down and hips forward, stretching the calfs
  • Repeat 3 times, 10 seconds on each side.

• Exercise 2 “Stretch Calfs and Feet – 2”: Leg outstretched, heel on the floor, pull your toe towards your body.
  • Repeat 3 times, 10 seconds on each side.

• Exercise 3 “Stretch Shoulders and Torso – 1”: Place one flat hand on the back, hold the elbow with the other hand and pull it down.
  • Repeat 3 times, 10 seconds on each side.

• Exercise 4 “Stretch Shoulders and Torso – 2”: In a straight line, with the palm facing upwards, stretch your arm back while rotating your torso.
  • Repeat 3 times, 10 seconds on each side.

• Exercise 5 “Stretch Thighs – 1”: Stretching using a table as a support. Stretch one leg forward, stretching the rear thigh muscles.
  • Repeat 3 times, 10 seconds for each side.

• Exercise 6 “Stretch Thighs – 2”: Hold your hands or elbows behind your knees, stretch your legs without removing your hands.
  • Repeat 3 times, 10 seconds for each side.

• Exercise 7 “Stretch Hips and Buttocks”: Sitting position, straight back, place your foot on top of your knee. Pull your foot up slightly with light pressure on the knee.
  • Repeat 3 times, 10 seconds on each side.

• Exercise 8 “Stretch Nape”: Back up, one hand grips the edge of the chair. With your hand on your temple, carefully pull your head towards your shoulder.
  • Repeat 3 times, 10 seconds for each side

You can perform the whole circuit training program, or depending on your needs, just perform the exercises that best suit what you need in each moment.

I hope you’ll like it and that it’ll help you improve your posture and well-being!