Improve your Posture Endurance with this Exercise!

Slouching forwards on your computer all day can leave you feeling sore, tired and in a lot of pain.
It can lead to reduced lung, heart and intestinal function, headaches and jaw, neck and back pain. Over time your body structurally changes and adapts to these habits making the problem even worse.

PRONE COBRA 

                                       

                                              START

FINISH

Start position: Lying face down on a mat with arms resting to your sides

1. Lift feet slightly off the ground by engaging glutes and hamstrings
2. Lift upper chest, shoulders and arms slightly off floor by squeezing muscles between shoulder blades
3. Rotate arms and shoulders first until the thumbs are point towards ceiling by contract muscles behind shoulder.
4. Relax head and neck until head is in-line with body. Press tongue to the roof of the mouth to engage deep stabilizing muscles of the neck.
5. Draw belly-button towards the spine to stabilize the lower back and prevent excessive arching of low back muscles.
6. Do not hold your breath-- breath naturally.
7. There should be no pain! The goal is not to lift the legs and arms high off the floor- only enough to engage muscles. Lifting the legs and body too high causes compression in the low back.

** Start with 6 sets of 20sec hold with 10-20sec break in between. When the length of time becomes easy, increase hold to 6 sets of 30sec hold.
If you have any questions please send email to drjesshiebert@gmail.com