Exercises

Forward Arm Extension

Incorporating light movements into your training will initiate proper form. This exercise is a forward arm extension movement and can be performed while in a seated or standing position. Perform this movement slow and with purpose, feeling your back stretch during the forward movement and squeezing your shoulder blades on the return. Breathing in when reaching your arms forward and breathing out during the return will help release tension.

(1) With your lower abdominal muscles engaged, reach forward with your arms extending from your mid-section. (2) When you reach your maximum extension, hold for a count of five. (3) Slowly, return your arms back to the starting position.

Squats

Incorporating squat movements will help strengthen and stabilize your core, while helping you improve your upper back strength. Try a deeper squat where your thighs become parallel with the floor and you are able to touch the ground. If you cannot maintain proper form while touching the ground, go only as far as you can. Perform both exercises slowly with controlled movements.

(1) Start with your arms down by your side, your feet firmly planted shoulder width apart, and facing forward. (2) Bend your legs while raising your arms up and forward, allowing your torso to hinge forward at your hips. (3) Once your legs are at a 90-degree angle with your knees over your toes, return to the starting position.

Rotator Cuffs & Rows

Incorporating band exercises with the band provided will help maximize your training experience. These exercises will provide additional strengthening to targeted muscles associated with posture. The band will provide an increased resistance, maximizing the benefit. These two exercises can be completed with or without wearing the Bladeflex.

 

(1) Wrap the band around your hands with palms facing up and arms bent at 90 degree angles. (2) Rotate your hands out while keeping your elbows close to your body. (3) Hold that extension for 3–5 seconds, focusing on squeezing your shoulder blades. (4) Return slowly to center.

(1) Wrap the band around a secure object or knob of a closed door. (2) Stand far enough back so there is tension in the band when your arms are extended forward. (3) Pull the band towards your body until your arms reach a 90-degree angle. (4) Hold that extension for 3–5 seconds, focusing on squeezing your shoulder blades. (5) Return slowly to center.

Stretches

Chest Stretch

Stretching your chest will help ease the strain on your shoulders. As your posture is correcting, the tight chest muscles will want to pull the shoulders forward. Try to perform this chest stretch every day on both arms for best results.

(1) Stand beside a wall with your arm bent at a 90-degree angle at chest height. (2) Lean into the wall, looking slightly away from your chest to increase the stretch. (3) Hold the stretch for thirty seconds. (4) Try doing a second, deeper stretch for an additional thirty seconds. (5) Repeat for the other arm.

To further the stretch in your shoulder blade, try keeping your elbow on the wall while slowly bringing your hand off. You may also want to straighten your arm for a deeper bicep stretch.

Thoracic Twist

(1) Lay on your side with your legs and hips at 90-degree angles, while having your arms straight in front with palms touching.

(2) Keeping your lower body and bottom arm stationary, rotate your torso by bringing your top arm up and over your body until it rests flat on the opposite side of your body on the floor. (3) Turn your head in the direction of your top arm for an additional stretch. (4) Hold this position for thirty seconds. (5) Repeat for the other side.

Cobra Stretch

(1) Lay flat on the ground with your hands in a push-up position. (2) Keeping your legs straight and thighs on the ground, push your upper body up with your arms until you feel a stretch in your back. (3) Hold for ten seconds, keeping your head
slightly up and shoulders down.

Arms Extended Child's Pose

(1) Start with your butt touching your heels while reaching out in front of you with straight arms. (2) Bring your forehead to touch the ground. (3) Continue to reach forward with your arms while remaining seated on your heels for ten seconds. (4) Try lengthening your spine further by crawling your hands further out while staying seated on your heels.

Thoracic Wall Extension

(1) Standing far enough away from the wall to lengthen the spine when reaching forward, press your palms against the wall. (2) With minimal force, allow your spine to pull down towards the ground, lengthening the spine and creating a slight curve in your back. (3) Hold for ten seconds.

You should feel the stretch along your spine. This will also help open your chest.

Upper Trap

(1) Sit in a chair with an upright posture. (2) Slowly, bring your right ear towards your right shoulder until you feel a slight stretch in your left, upper trap. (3) Hold for thirty seconds. (4) Try a deeper stretch by gently pulling your head further towards your shoulder. (5) Repeat on the opposite side.

Levator Scap

(1) Sit in a chair with an upright position. (2) Turn your head right. (3) Slowly, lower head to feel a stretch down the back, left side of your neck. (4) Hold for thirty seconds. (5) Try a deeper stretch by holding your head and gently pulling it down and to the right with your hand.

Target different muscles by turning your head further to the right. (6) Repeat on the opposite side.

Chin Tuck

(1) Sit in a chair with an upright position. (2) Place your fingers on your chin. (3) Gently, push you chin towards your neck. (4) Hold for thirty seconds. (5) Try a second deeper stretch by applying slightly more pressure.

Plank

This core exercise is a great way to stabilize your lower back. (1) Start in a push-up position. (2) Keep your stomach tucked in and engaged. Don’t allow the buttock to drop down, keeping the body relatively parallel to ground. (3) Your shoulders should be in-line with your wrists and not allowing your body to drop down. Start by holding this pose for 30-60 seconds.