Programme for posture correction. Warm up – Light rowing until warm – 5-10min max Light stretches overall but with a focus on muscles to be worked. Overhead squat with broomstick or standard empty barbell – 3 sets of 15 reps *With each rep descend lower until flexibility issue arise, then only work to 1 inch above that point. * Use grip on bar/broomstick that is comfortable & increase by 1 inch with every rep until balance issue arise then work 1 inch out of that grip issue. Incline bench dumbbell rear fly – 3 sets of 15 reps - light dumbbells only Kettle bell swing – 1 set of 15/30 reps. *Light kettle bell max weight of 2.5kg – 5kg *Sit deeper into bottom position of exercise to increase flexibility with very rep. Floor hyperextension – 3 sets of 15 reps – bodyweight only Floor sandbag seated torso twist – 1 set of 15 reps per side *Light sandbag only 5kg Sandbag clean & press – 3 sets of 10 reps *Light sandbag only max 10kg Standard sit-ups – 3 sets of 15 – 20 reps – bodyweight only Cool Down Cycle for 20mins and allow breathing to return to normal. Stretches of overall body and extended stretches for problem areas Decompression hang – as long as possible – bodyweight. - The main exercises used in this program will help to correct posture as they target the areas that are weak. The ‘overhead squat increases flexibility’, Dragon Door, John D, 2002, The overhead Squat, (Online), Available at dragondoor/articles/the-overhead-squat/ Accessed 3rd July 2013) due to the nature of the movement. It also helps to pull the shoulders back. This is also true for the bench incline flys because the rear deltoids function is to pull the shoulders girdle back and because its on a inclined bench the emphasis is thrown onto the rear deltoids and the lower back is allowed to relax and taken out of the equation. The use of the sandbag works many stabilising muscles which a barbell cannot due to the body having to work harder controlling the weight as the sand shifts during the movement. Finally the decompression hang allows for the back muscles especially the spine to decompress allowing for a deep natural stretch that uses gravity to elongate the spine. This is important because as we function during the day our spines become decompressed due to gravity pulling the body down. References Dragon Door, John D, 2002, The overhead Squat, (Online), Available at dragondoor/articles/the-overhead-squat/ Accessed 3rd July 2013)
Posted on: Thu, 18 Jul 2013 07:52:52 +0000
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