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Posture is directly related to all the 11 body systems; which include the circulatory, digestive, endocrine, exocrine, immune, muscular, nervous, excretory, reproductive, respiratory, and skeletal systems. In relation to the endocrine and nervous systems, Alignment exercises can help facilitate a more advantageous posture in order to promote proper function to regulate hormones and maintain a sense of balance within the mind-body connection.

The exercises are based on The Egoscue Method, which takes a holistic approach to the body, focusing on postural alignment and corrective exercise therapy. 

Here are a few exercises to help with more extension in the upper back (less rounded), open the chest, and lift the head up to aid in the flow of more happy hormones (serotonin)! Let's bring your body back to balance after a long day of sitting at the computer! 

** If you so choose to participate, for optimal results, please do this is the order it was written.

Wall Frog

1. Lay on your back with your hips against the wall 

2. Place the bottoms of the feet together allowing your knees to drop out to the side. 

(If you tailbone comes off the floor, scoot back away from the wall as needed to allow for it to be on the floor) 

3. Place your arms out to the side with your palms up and keep them relaxed. 

Hold this position for 3 minutes. Be sure to take deep breaths from the lower belly. 

Active Frog 

1. Lay down on your back with your palms up beside you. 

2. Bend your knees and place the feet together- be sure you are in a straight line by looking up at your knees. 

3. Slowly allow your knees to drop out (controlled movement )

 by rolling to the outsides of your feet. 

4. Slowly bring the knees back up to touch.     

Repeat this for 2 sets of 20 repetitions.

Static Back Reverse Presses 

1. Lie on your back with your legs up over a block or chair. 

2. Relax your legs, back and stomach. 

3. Place your arms in a bent position directly out from your shoulders.

a. Bend 90 degrees at the elbows, hands are in a fist pointed up toward the ceiling.

b. Now squeeze your shoulder blades down and together and then release.

c. Try to relax your stomach muscles and do NOT try just to push your elbows into the floor - focus on the squeezing and releasing of your shoulder blade muscles.

30 repetitions

Static Back Pullovers 

1. Lie on your back with your legs up over a large block or chair, knees bent at 90 degrees.

2. There should be a small pillow or block placed directly above your head at arms length.

3. Relax your legs, lower back and stomach.

4. Reach arms straight up above your chest, elbows locked and hands clasped together.

5. Now lower your hands down to the floor, above your head.

30 repetitions

Standing elbow curls 

1. Stand with your heels, butt, and upper back against the wall. Be sure your feet are pointed straight ahead and that they are hip distance apart. 

2. Place your knuckles at your temples with your palms faced outward. 

3. Open your elbows out to the wall, then close your elbows together in front of your face (might take some effort for the elbows to touch).   

25 repetitions


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