CHEST OPENER FOR BEGINNERS
1- Standing up or sitting (straight back), hold both arms in front of you, palm facing palm. Close your eyes.
2- Inhale deeply, draw your arms out and back and exhale slowly. Engage your abdominal muscles to maintain the posture and protect your back.
Note: You should not feel any pain while doing this exercise, if you do check your posture again and make sure you don’t overextend your arms.
3- Take a few several deep breaths with your arms out back, and feel your shoulders and your chest open.
4- Return both arms and repeat for as long as you feel necessary (5 to 10 times)
Credits: mindbodyspine.com
FOUR CHEST OPENER EXERCISES TO STIMULATE YOUR BACK
1. Standing Blackburn Y
Position:
Stand with feet about hip width apart. Arms should be extended to sides forming a Y shape (think one arm at 10 o’clock and the other at 2 o’clock), palm face up.
Movement:
Draw arms and shoulders back squeezing shoulder blades together, while maintaining a good posture and engaging your abdominals.
Elbows should remain straight.
A stretch may be felt in chest and front of shoulder.
Do not raise your shoulders and your neck muscles should be relaxed.
Hold for 5 seconds.
2.Standing Blackburn T
Position:
Stand with feet about hip width apart. Extend your arms to the side at shoulder level (think T shape) palm face up.
Movement:
Draw arms and shoulders back squeezing shoulder blades together, while maintaining a good posture and engaging your abdominals.
Elbows should remain straight.
A stretch may be felt in chest and front of shoulder.
Do not raise your shoulders and your neck muscles should be relaxed.
Hold for 5 seconds.
3.Standing W Scapular Retraction
Position:
Begin standing in good posture. Shoulders should be back and head up. Raise and bend arms so that elbows are near shoulder level.
Movement:
Draw your shoulders back squeezing shoulder blades together while keeping your posture intact.
A stretch may be felt in chest and front of shoulder.
Do not raise your shoulders and your neck muscles should be relaxed.
Hold for 5 seconds.
4.Quadruped Trunk Rotation
Position:
On your hands and knees with your head and back in a straight position.
Hands should be under your shoulders, hips directly above knees.
Movement:
Engage your abdominals.
Rotate upper body, extending arm upward.
Knees are touching the floor during the whole exercise.
Make sure your spine is straight; avoid excessive rounding or arching of the low back.
Slowly return to start position.
Credit: Coast Chiropractic Kawana
COBRA POSE FOR BEGINNERS
POSITION:
This exercise requires the use of a mat.
Lying on your belly with your feet hip-distance apart and your hands beside your ribs, face down, palm on the floor.
Extend your big toes straight back and press down with all ten toenails to activate your quadriceps.
Rotate your inner thighs toward the ceiling to broaden the lower back.
MOVEMENT:
Pressing down lightly with your hands, start to lift your head and chest, rolling your shoulders back and down. Take your time with this movement.
Note: your head comes up first, followed by your chest. Don’t raise your chest first.
Keep the back of your neck long and focus on lifting your sternum instead of lifting your chin.
Note: Engage your abdominal muscles throughout the pose, to avoid putting too much pressure on your back
Straighten your arms a little, but keep a slight bend in your elbows. Relax your shoulders (away from your ears). Relax your buttocks
Slowly return to the mat. Your head should touch the mat last.
Note: you should not feel pain during this exercise, if you do try not to come up as high in the pose. If you still experience pain, then maybe this exercise is not right for you.
Credit: yogajournal.com/poses
SPHINX POSE FOR BEGINNERS
POSITION:
Lie on your belly, legs side by side.
Lengthen your tailbone toward your heels.
Then, rotate your thighs inwardly by rolling your outer thighs toward the floor.
Lengthen your legs by actively reaching away through your toes (think of reaching the wall behind you).
As you move into the pose, be sure to continue lengthening your tail toward your heels to protect your lower back.
Keep your buttocks firm, do not squeeze it.
Keep your eyes and mouth closed. Be silent.
MOVEMENT
Now place your elbows under your shoulders and your forearms on the floor parallel to each other.
Inhale and lift your upper torso and head away from the floor into a mild backbend.
Lightly draw your belly away from the floor to create a dome that rounds up toward your lower back.
Don’t tuck your belly in or try to harden it. Just go with the flow. Lifting your belly helps soothe your lower back while activating your upper back.
Take 5 to 10 breaths while in this position.
To end the position, exhale and slowly release your belly, lower your torso and head to the floor (in that order).
Turn your head to one side. Lie quietly for a while, broadening your back with each inhale, and releasing any tension with each exhale.
Repeat once or twice more if you like.
Credit: https://www.yogajournal.com/poses/sphinx-pose/