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Warm Up Routine | Shilpa Shetty Kundra | Health and Fitness

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A few gentle warm-up exercises to make your workout more effective and also prevent injury.

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Sitting for the majority of the day can lead to the development of the posture where the head protrudes forward, the mid back and shoulders round forward and the lower back arches excessively with an anterior tilt of the pelvis. Which can then lead to tightness and aches and pains in the neck, shoulders, lower back, and other areas. To reverse the adverse effects of sitting too much, I’ll be showing you two quick and easy 5-minute corrective routines with 8 exercises for posture that you can do anywhere, that are designed to mobilize these tightened areas (fix rounded shoulders), strengthen the weakened muscles (fix hunchback posture) , and work on correcting any asymmetries. Let’s get straight to covering the exercises for better posture.

The first routine will focus primarily on the upper body. The first exercise is over and backs. This exercise is used to open up and stretch the shortened chest and shoulder muscles, which will help fix hunchback posture. Next, we’re going to move onto the cobra pose. This is arguably one of the single best exercises for better posture because if you go joint by joint, the entire body is almost completely reversed in this stretch position compared to a typical sitting posture. The next exercise is the stand and reach, which will be used to help correct some of the asymmetries developed from slouching one way when sitting. Next, we’re going to move onto wall slides and chin nods that’ll help strengthen the weakened lower traps that contribute to that hunched over posture, and the weakened neck flexors that contribute to that forward head posture.

Next, we’ll move onto the second routine, which focuses on exercises for posture for the lower body. First, we’ll use quadruped thoracic extensions to work on “mid-back” mobility that gets stiffened from sitting and not only promotes that hunched over posture but can also cause problems and compensations in the lower back and lower body. Next, we’re going to move onto stretching out the hip flexors which have become tightened over time and are pulling the pelvis into that anterior pelvic tilt with the kneeling hip flexor stretch. Then, we’re going to move onto the pigeon stretch, that not only further lengthens the tightened hip flexors, but also helps open up the hips with external rotation and addresses any asymmetries present there to best set us up for success in the strengthening exercise we’ll do next. Lastly, we’ll move onto glute bridges to help awaken and strengthen the glutes that tend to become inactive and weakened as a result of prolonged sitting, and are now pulling the pelvis into that anterior pelvic tilt.

So, here are the two routines all summarized with rep range and timing guidance for each of the exercises that’ll help you fix that hunchback posture and reverse the effects of sitting too much.

Routine 1 (Upper Body Focus)

Exercise 1: Over-And-Backs (~10-15 slow reps)
Exercise 2: Cobra Pose (~5-10 slow reps with pause at top)
Exercise 3: Stand And Reach (~5-10 reaches each side, pause at end position)
Exercise 4: Wall Slides With Chin Nod (2 sets of 10-15 reps)

Routine 2 (Lower Body Focus)

Exercise 1: Quadruped Thoracic Rotations (~10 reps each side with pause at top)
Exercise 2: Kneeling Hip Flexor Stretch (~30-45 second holds each side)
Exercise 3: Pigeon Stretch (~30-45 second holds each side)
Exercise 4: Glute Bridges (2 sets of 10-15 reps with pause at top position)

I’d suggest aiming to perform both of these routines at the very least once a day, and ideally each twice a day if you do sit quite a bit. As it’s the consistency and frequency with these routines that’s key. But, keep in mind as well though guys, that sitting is just part of the problem. I mean we see similar postural imbalances in those who stand all day as well. The real problem is not taking regular breaks, not being aware of your posture throughout the day, and just not moving enough in general. So focus on improving those aspects, while incorporating the exercises for better posture mentioned in this video, and you’ll be able to create positive long lasting changes and as a result look, feel, and perform that much better. And for a step-by-step holistic program that shows you exactly how to train and eat to build muscle and lean down without overlooking key muscles like the ones shown in this video, then simply take the analysis quiz to discover which science-based program would be best for you and where your body is currently at below:

BWS Home

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STUDIES:

SITTING EFFECTS
https://www.researchgate.net/publication/320225205_PREVALENCE_OF_UPPER_CROSS_SYNDROME_AMONG_THE_MEDICAL_STUDENTS_OF_UNIVERSITY_OF_LAHORE

GLUTE BRIDGE
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6670060/
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20 Comments

20 Comments

  1. Jeremy Ethier

    May 11, 2021 at 7:45 am

    Let me know how you like the routines! You can also read/review the routine on the written article I posted on the site here: https://builtwithscience.com/posture-workout-routine/ . Hope you're all doing well!

  2. itsjvck

    May 11, 2021 at 8:31 am

    Good god I can’t even do the cobra pose, I barely go up… can’t really do wall slides either. I’m gonna find some easier exercises then come back once I get a little better

  3. Swole Scott

    May 11, 2021 at 8:58 am

    Just DEADLIFT I repeat DEADLIFT I see this in my recommended never watched them bc I didn’t care enough and I just dead lifted like twice a week for two weeks and it went away

  4. I'm Nan`

    May 11, 2021 at 9:12 am

    thank a lot, I can do same as you a little but I try my best to do as you advise everyday, my body is improve everyday thank so much

  5. Mart Jacobs

    May 11, 2021 at 9:37 am

    I can't flat my underback and upper back against the wall

  6. BeepsUnderpants

    May 11, 2021 at 10:02 am

    Damn, even the first exercise with the towel led me to dislocate my shoulder, i'm in really bad shape

  7. KatieDoesCosplay

    May 11, 2021 at 10:47 am

    Thank you so much for this video! I suffer with back pain so I'll be incorporating this daily routine starting today. However, being an office worker, not sure I can get away with every 52 mins tho XD I'd def get weird looks lmao!

  8. Fishy42

    May 11, 2021 at 11:10 am

    Routine 1 (Upper Body Focus)
    2:14 Exercise 1: Over-And-Backs (~10-15 slow reps)
    2:49 Exercise 2: Cobra Pose (~5-10 slow reps with pause at top)
    3:47 Exercise 3: Stand And Reach (~5-10 reaches each side, pause at end position)
    4:33 Exercise 4: Wall Slides With Chin Nod (2 sets of 10-15 reps)
    Routine 2 (Lower Body Focus)
    5:41 Exercise 1: Quadruped Thoracic Rotations (~10 reps each side with pause at top)
    6:24 Exercise 2: Kneeling Hip Flexor Stretch (~30-45 second holds each side)
    6:56 Exercise 3: Pigeon Stretch (~30-45 second holds each side)
    7:59 Exercise 4: Glute Bridges (2 sets of 10-15 reps with pause at top position)

  9. wildman0228

    May 11, 2021 at 11:18 am

    Wow – great stretches here. Thanks!!!

  10. rushikesh mokashi

    May 11, 2021 at 12:13 pm

    Srsly the most productive , effective and useful body posture correction videos ever…!!!

  11. Shrawan

    May 11, 2021 at 12:52 pm

    Can I do both the routines together without giving an hour break?

  12. tieTYT

    May 11, 2021 at 1:05 pm

    From a user experience perspective, I think it would be really helpful to say at the end of each exercise how many reps to do before moving on to the next one. Otherwise, I have to jump from the exercise to the summary to find the reps, then jump back to the next exercise.

  13. Ziwuri13

    May 11, 2021 at 1:05 pm

    Just hit back at the gym, 6 sets of lower back and 10 sets of upper back per week

  14. Stefan Hansen

    May 11, 2021 at 1:45 pm

    Awesome! Thanks a million!

  15. Nishu Vishu

    May 11, 2021 at 2:42 pm

    Sir I am 29old year ,, ad my big problem, hunchback ,,to kya es age m es ko thik kiya ja skta h,,

  16. EDU TRISTA

    May 11, 2021 at 3:16 pm

    Did you know cobra pose is a part of yogic asana originated in India

  17. ARAB ZİYA

    May 11, 2021 at 3:59 pm

    Greetings from Turkey , thank you

  18. Hammon Vieira Dutra

    May 11, 2021 at 4:03 pm

    I would like to congratulate you for your video! It's very easy to understand how to actually fix it with a variety of exercises. There are lots of videos that simply throw content to viewers, but while watching yours, I really understood everything, by your ludic way of explaining things! Thank you so much!

  19. CitizenZero1

    May 11, 2021 at 4:15 pm

    I definitely need this. I work in video production and sometimes will sit in front of the computer editing for 6 hrs at a time without moving.

  20. BlackDaddySKK

    May 11, 2021 at 4:51 pm

    Fixed my back problems, first week. Planning to do this the rest of covid!

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TheYogaNews.com:Yoga Rücken: Entspannung für den unteren Rücken

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Der neue Happy & Fit Blog ist online! Spannende Beiträge rund um die Themen Yoga, Gesundheit, Fitness und vieles mehr erwarten dich hier:
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Durch das viele Sitzen im Alltag ist besonders der untere Rücken betroffen. Diese Yoga Übungen lindern Schmerzen genau in diesem Muskelbereich. Yoga Coach Amiena Zylla zeigt euch entspannende und kräftigende Asanas. Viel Spaß!

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Willkommen zum nagelneuen Yoga Ganzkörper Flow! In 20 Minuten fließen wir durch eine kraftvolle und kreative Power Vinyasa Yoga Einheit, die es ordentlich in sich hat 😉
Es wird strong. Zumindest hier und da. Eure Schultern werden gut auf ihre Kosten kommen, die Oberschenkel arbeiten fleißig mit und auch die Körpermitte bringen wir kurzzeitig zum kochen.

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Here is a Yoga routine with the perfect balance of strength moves & flexibility poses get the best out of both worlds! We will be working on improving our shoulder and core stability as well as stretching our hamstrings, shoulders, hip flexors, quads, hips and basically our entire body. This routine can be done first time in the morning to energize your day or mid-afternoon as well! Feel free to do what you can and to modify the routine by making it harder or easier depending on your own level. Remember that it is your practice, so forget about how the poses look and just focus on understanding and learning about your body! Happy practice my friends =) Namaste!

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This is a 10 minute easy morning yoga routine for beginners! Start your day right with this energizing wake up vinyasa yoga flow that will focus on kick starting your body and mind for an amazing day ahead! No prior yoga experience needed to perform this morning yoga vinyasa routine.

If you desire to stop that morning fatigue, refocus your mind, or wake up your body to start your day with replenished energy, this is the perfect beginner morning yoga sequence for you.

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Yoga is always the best way to start your day 🙂 Let me know how this beginner yoga sequence went for you in the comments below!

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Many of my sequences and meditation are inspired by my beloved teachers: Alan Finger, Anodea Judith, Gurmukh, Rod Stryker, Elena Brower, Kia Miller and Guru Singh

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