Standing Weighted Posture Exercise
Try This Effective Posture Correction Exercise
Overview
The Standing Weighted Exercise can be done with anything you have on hand, you don’t need to have a kettlebell or a set of weights. You can use a sack of flour or bag of rice, anything that is heavy but still manageable. This exercise is designed to help correct a forward lean, which can be detected on your x-ray. When the body leans forward all the time, it creates tension and stress on the joints and ligaments. This exercise helps to reverse this effect.
Also Known As
n/a
Level
Beginner
Targets
The Standing Weighted Exercise targets full body posture, to ensure the back and neck and straight and there is no forward lean.
Step by Step Instructions
- With knees bent, lift your weight and hold it in front of you.
- You should notice that your body immediately shifts backwards to a neutral posture as it compensates for the weight held in front of you.
- With elbows bent towards the floor and arms holding the weight right in front of your body, hold the weight in place for as long as you can.
- Try to hold the weight for up to 10 minutes while walking around the house.
Tips/Common Mistakes
- Lift your weight with your knees, not with your back.
- Be sure to keep your arms tightly pulled into your sides, with elbows pointing down.
- Start as small as you need to and work your way up to holding the weight in place for 10 minutes.
