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Stop Slouching! - Full Body Postural Plan 2

Hey there, gamers and office workers! I’ve created another action plan to help improve your posture. I understand there have been many concerns about posture from office workers and gamers alike. But don’t worry, I’ve got you covered! I’ve done some research on back and shoulder exercises that are easy to follow and can be done anywhere! And just to keep things interesting, I’ve thrown in a few wildcards 😉.

  • 25 minutes
  • Beginner
  • Shoulders · Upper Back · Lower Back · Abdominals

Interests

Posture Mobility Over 40's Pilates Strength

Anatomy

Equipment

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Body weight

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Exercises

Before we start (HOW TO)

Here’s a pro tip: it’s best to do this in wizard mode. That way, you’ll see the rest periods in between exercises and have access to the timer.

Hip Flexors & Extensors

Let’s get started with the hip flexors and extensors!

Kneeling Bodyweight Donkey Kicks
Beginner
Glutes
Set Reps
1 12
Rest - 00:20
2 12
Rest - 00:20
Bodyweight Deadbug Alternating
Beginner
Abdominals
Set Reps
1 12
Rest - 00:20
2 12
Rest - 00:20

Lower Back

Let’s focus on the lower back now! Slow down your movements and make sure you maintain control.

Lower Back Roll Stretch with Feet Raised
Beginner
Lower Back
Set Reps
1 12
Rest - 00:20
2 12
Rest - 00:20
Superman
Beginner
Lower Back
Set Reps
1 12
Rest - 00:20
2 12
Rest - 00:20
Bird Dog
Beginner
Abdominals
Set Reps
1 12
Rest - 00:20
2 12
Rest - 00:20

Upper Back

Let’s turn our attention to the upper back and rear shoulders.

Laying Supinated Scapular Retractions (T Lift)
Beginner
Upper Back
Set Reps
1 12
Rest - 00:20
2 12
Rest - 00:20
Lying Back Press
Intermediate
Upper Back
Set Reps
1 12
Rest - 00:20
2 12
Rest - 00:20

Mobility Challenges

If you don’t have a stability ball, don’t worry! Just imagine you have one 😉.

Stability Ball Circle (Standing)
Beginner
Shoulders
Set Reps
1 12
Rest - 00:20
2 12
Rest - 00:20

Isometric Hold Challenge

Last but not least, we’re going to end with an isometric hold exercise.

Dish Hold
Intermediate
Abdominals
Set Time (s)
1 35
Rest - 00:20

Cool-down and stretch

You did it! Now it’s time to stretch off and relax. Well done! 👍🏽

Child's Pose
Beginner
Shoulders | Upper Back | Lower Back
Set Time (s)
1 35

Created by

Leon Ward’s BurnIt
Personal trainer

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