This is a great exercise to improve hip flexibility and to help correct upper back tension, due to working extensive hours at a computer. It also promotes strength in the legs and helps to restore good posture.
The movement is as follows:
Step #1 squat right down to the floor. If your torso falls too far forward or your heels come off the floor; scroll down to step #4
Step #2 lock your elbows between your knees. Press the knees against the elbows to use as leverage to press your chest upward. This results in straightening the back out.
Step #3 draw your chin inward as to produce a double chin. Hold steps 2 and 3 and take 2 deep breaths then stand up. Don't use your hands to push on your thighs to stand up. Repeat the movement for about 10 repetitions and do 3 sets. Do them as a warm up every time you train or do them 3-4 times per week.
If you feel dizzy when you do this exercise, back off on the intensity of drawing the chin in and don't breathe as deeply. All of that will eventually get better.
Step#4 if you place a 2 by 4 under your heels, it will allow you to do the movement keeping your heels down. It's important that they don't come up off the floor. Your objective is to eventually reduce the height of the lift, but not until you can do it with perfect technique.
Before starting this exercise program, see your doctor and verify that these exercises are suitable for your condition.
The movement is as follows:
Step #1 squat right down to the floor. If your torso falls too far forward or your heels come off the floor; scroll down to step #4
Step #2 lock your elbows between your knees. Press the knees against the elbows to use as leverage to press your chest upward. This results in straightening the back out.
Step #3 draw your chin inward as to produce a double chin. Hold steps 2 and 3 and take 2 deep breaths then stand up. Don't use your hands to push on your thighs to stand up. Repeat the movement for about 10 repetitions and do 3 sets. Do them as a warm up every time you train or do them 3-4 times per week.
If you feel dizzy when you do this exercise, back off on the intensity of drawing the chin in and don't breathe as deeply. All of that will eventually get better.
Step#4 if you place a 2 by 4 under your heels, it will allow you to do the movement keeping your heels down. It's important that they don't come up off the floor. Your objective is to eventually reduce the height of the lift, but not until you can do it with perfect technique.
Before starting this exercise program, see your doctor and verify that these exercises are suitable for your condition.
