Workout: To do at home, in the gym or on the go

Sports By Ricky Ali, Personal Trainer, Miami Lakes Athletic Club Wednesday, March 30, 2022

     Sometimes you need to take a pause, evaluate your posture and reset yourself. Especially if you sit a lot while studying or working at a desk and tend to slouch. 

     Good posture will make you feel more confident. And when your body is aligned and you stand tall with your shoulders back, your internal organs will be in their proper places and will function as they should.

Try the Seated Arm Slide with Hip Opener exercise.

1.  Sit on the floor with your back against a wall. Bring your heels together and pull them toward your body. Let your knees fall to the sides. With your upper arms parallel to the floor, press the back of your lower arms and hands against the wall, as shown in the top photo at right.

2.  Breathe in, then exhale as you slowly slide the back of your arms up the wall and push your knees toward the floor. The goal is to open your hips and lengthen your torso, as shown in the bottom photo at right.

3.  If your range of motion in your hips is limited, stretch to where you can. Over time you will improve.

4.  Return your limbs to the starting position.

5.  Perform 8-to-12 slow, controlled repetitions.

6.  This exercise can be done by anyone who spends many hours at a computer for work or studying.  If you have your own office, bring a yoga mat and if possible, perform this activity 2-to-3 times daily, as it can also aid in stress management.