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Apr 01

Tip of the Month – March

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Coach Monika Says…


Including Postural Exercises to Enrich Your Training Program

This is the 3rd Series of posture exercises as stated in January and February Tip of the Month. Medical researchers and experts in the field point to the fact that postural habits of children and youth, including our athletes of course, are deteriorating rapidly. Accordingly, the increase of faulty posture is attributed to the high level activities with smartphones and computers. Below are some corrective or remedial exercises, which coaches can implement into training programs as part of conditioning and/or warm-up and cool-down sessions.

Series 3

1. Slide to Half-Squat on Wall

Schlots:Users:monikaschloder:Desktop:Posture:March:1 Posture1/Squat.jpg

Start:

Stand upright close to wall, feet slightly apart with heels close to baseboard of wall, face forward, head centered, arms extended alongside body, head, shoulders, back against wall

Note: Inhale through nose-Exhale through mouth

Action:

Tighten the core, slide downward against wall until thighs are at 90-degree angle and parallel to floor, keep head, shoulders, back flat against wall (‘flush’) while sliding down, hold 15-30 counts, slide upward to standing position while keeping head, shoulders, back flat against wall, and relax 4 counts, repeat, 8-16 repetitions, and relax

Note:

Can be used for conditioning exercise

2. Standing T-Scale With Arm Extension in Front

Schlots:Users:monikaschloder:Desktop:Posture:March:2 T-scale.jpg

Start:

Stand upright, feet slightly apart, face forward, head centered, arms extended alongside body, back straight

Note: Inhale through

Action:

Tighten the core, lean trunk forward, parallel to floor (‘L’-position), extend one leg in back, parallel to floor, extend both arms forward, parallel to floor, head centered between arms, body alignment arms/hands through leg/foot, hold 4-8 counts, lower leg and arms, stand in upright position, and relax 4 counts, repeat, 8-repetitions, and relax

Note:

Excellent conditioning exercise, core strength and balance

3. Upright L-sit On Floor

Schlots:Users:monikaschloder:Desktop:Posture:L-sit1.jpg

Start:

Assume upright sitting position on floor, legs extended and together, toes pointed, face forward, arms close at sides by body, palms flat on floor, fingers pointing forward, back straight

Note: Inhale through

Action:

Tighten the core, partner uses long stick to slide up/down on back to force alignment align (straight back), head centered, body alignment head through hips/buttocks, hold 4-8 counts, and relax 4 counts, repeat, 8-repetitions, and relax

Variations:

Same Exercise: assume upright sitting position against wall, head, shoulders, back     flat against wall (‘flush’), lean body parts strongly into wall

Note:

Excellent conditioning exercise, core strength, and straight back awareness

4. Kneeling Cat Curl Stretch 

Schlots:Users:monikaschloder:Desktop:Posture:March:4 Cat Curl1.jpg
Schlots:Users:monikaschloder:Desktop:Posture:March:4 Cat Curl2.jpg
Schlots:Users:monikaschloder:Desktop:Posture:March:4 Cat Curl1.jpg

Start:

Assume upright kneeling position on floor, knees together, feet facing back, toes pointed, face forward, arms extended at sides by body, back straight

Note: Inhale through nose-Exhale through mouth

Action:

Tighten the core, assume low heel-sit position, rounding back, extend arms out in front of body on floor, palms flat, fingers pointing forward, rise upward extending arms (straighten arms), rounding back, hollow chest, hold 4-8 counts, drop backward and downward to heel-sit position, maintaining rounded back, hold 4-8 counts, and relax, repeat, 8-16 repetitions, and relax

Variations:

Same Exercise: assume low heel-sit position, rounding back, extend arms out in front of body on floor, palms flat, fingers pointing forward, rise upward extending arms (straighten arms), rounding back, hollow chest, hold 4-8 counts, maintain straight arm position, slightly raise head, looking upward, slightly arch back, hold 4-8 counts, curl/ round back, hold 4-8 counts, drop backward and downward to heel-sit position, maintaining rounded back, hold 4-8 counts, and relax, repeat, 8-16 repetitions, and relax

Note:

Excellent exercise for rounded and arched back awareness, core strength, and relaxation 

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