Selen Dar

Muscle-Building Workout and Diet


Hello everyone. It’s physio Seher here.
I have a video of posture for you today. We are going to talk about exercises for those people who have a poor posture which means having rounded shoulders and hyper kyphosis. These exercises are going to be so easy that you can do them easily at home or inside your office or wherever you maybe. I want to give you some info about a few groups of muscles during the exercises. Let’s go and do the exercises! We start with the first one. It is about stretching the pectoral muscles. Looking at the anatomy of pectoral muscles here on the picture, they are a group of muscles on the chest. If your posture is poor like this and if you have rounded shoulders… ..that pectoral group of muscles can shorten and cause a functional impairment, especially on your shoulder area. The first exercise is about stretching these muscles. We place our hand above our body on the wall. Then, we have a step forward like this and rotate our upper body. You can feel stretching of those muscles on your rib, shoulder and pectoral muscles as well. After breathing 4 or 5 times, we are going back to our neutral position. We repeat the exercise, breathe 4 or 5 times… and go back to our neutral position again. You can do this for about 1 minute. Now I am going to show you the second exercise for pectoral muscles. Let’s see the exercise two for pectoral stretching. You have already heard of this exercise from your doctor or physio. They said “Go to a corner of a room and stretch the head of your shoulders and pectoral muscles”. Let me show you the exercise. Go to a corner of your room. Open your shoulders and move yourself towards the wall like I do. We are waiting here for 7 or 8 seconds.. ..then we are going back to our neutral position and repeat the exercise. Waiting for 7 or 8 seconds and going back to neutral position If you concentrate on the exercise and do it properly.. ..you will definitely feel the stretch and relief of the muscles in front of your shoulder and pectoral muscles. Don’t forget to give it a go! Our 2nd exercise is an isometric exercise which is for strengthening the muscles of scapula area (shoulder blade). This is called as ‘Posteriur Shrug’ That might sound unfamiliar so let’s see the exercise. You don’t have to have anything in your hand for this exercise. We are going to do an isometric contraction (a static contraction). Let’s do it! We retract our scapula (shoulder blade) as far as we can. Hold yourself in this position, count 1.. 2…3 .. to 7.. and release. Do the exercise again… count to 7…. and release. Do this for 3 or 4 sets for like 7-10 seconds.. .. and feel how your muscles work around your scapula. Let’s go to the exercise 3. It is about strengthening the shoulder area and muscles of our back (especially upper back muscles) Get yourself in front of a wall and lean your body towards the wall like this. Open your arms at the level of your shoulders.. your back leaned to the wall… your head in a comfortable position.. push your hands and elbow up to the wall like this slowly and get them down slowly like I do. It may seem pretty easy but it is not. You might feel some pain after 3 or 4 sets. If you can’t do this exercise with pushing the wall, take it easy and do it without pushing the wall in order to get the range of motion. I have talked about three easy and effective posture exercises. These are good exercises that work your upper muscles and shoulder area. Don’t forget to do them. If you have any questions or feedback, leave me a comment here or contact on Instagram or Facebook. Don’t forget to subscribe! See you soon with other videos!

9 thoughts on “3 ÇOK KOLAY EGZERSİZ İLE DURUŞUNUZU DÜZELTİN! 3 OF THE BEST EXERCISES FOR POSTURE!

  1. 4. Gündeyim o kadar fark etti ki.. ayrıca kambur duruyosanız boyunuzun uzun olduğunuda anlamıyosunuz dik durunca ne kadar uzun oldugumu anladm

  2. Gerçekten çok yararlı ve güzel şeyler paylaşıyorsunuz yeni keşfettim sizi çok teşekkür ederim uyguluyorum evde sizden öğrendiğim hareketleri gerçekten çok yararını görüyorum başarılar dilerim

  3. hocam farkinda olmadan bu egzersizlerden sonra boyun agrilarim tamamen gecti. sonra 2-3 ay yapmadim geri geldi. simdi tekrar baslayacagim. Allah razi olsun

  4. En yakın spor salonuna başlayın ve boyunuzu ölçün fazla değil 1 ay sonra en az 10 cm uzun olacaksınız ozaman anlarsınız kamburluk ne demek kendi kendimizi 10 cm kısaltmışız yıllarca

  5. Son gösterdiğiniz duvara sırtımızı vererek yaptığımız egzersizi yaparken çok zorlanıyorum, özellikle ellerimi en yukarı noktaya çekerken sırtımda bir zorlanma oluyor ve çoğu zaman üst noktaya ulaşmak için duvarla elimin temasını kesmek zorunda kalıyorum, normal mi acaba? Bu arada çok yardımcı oluyorsunuz çok teşekkür ederim.

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