دانلود کتاب Posture Exercises: 40 Easy & Effective Stretching Exercises To Improve Your Bad Posture : 40 easy exercises proven to fix forward head posture,rounded shoulders and bad posture fast

فهرست مطالب :

A posture correction exercise
Anterior chest , neck and chin stretch
Ear to the shoulder
Ear to the shoulder with overpressure
Head turn
Head turn with over pressure
Head rotation propped on elbows
Head rotation in supine
Head rotation
Isometric neck extension
Isometric neck flexion
Isometric neck lateral flexion
Isometric neck rotation
Looking up and down in sitting
Lumbar extension in standing
Neck extension
Neck extension in 4 - point kneeling
Neck flexion
Neck flexion and extension in 4 - point kneeling
Neck flexion and extension propped on elbows
Neck flexion in 4 - point kneeling
Neck flexion in sitting
Neck flexor / extensor stretch
Neck lateral flexion
Neck lateral flexor stretch
Neck retraction in sitting
Neck rotation in 4 - point kneeling
Neck rotator stretch
Neck stretch
Neck stretch over the edge of the bed
Pectoralis stretch in door - frame
Shoulder retractor strengthening in standing
Shoulder retractor strengthening in sitting
Sit to stand from chair with arms crossed
Spinal rotation stretch in sitting with the arms crossed
Standing and looking up and down
Stretch in door - frame
Section 2 : Exercise Routine That you should do 2 - 3 times per week for better overall posture
Equipment
( For this stretch routine you will need a rope or yoga strap )