Last week, we did:

The exercise from Day Two four times in a row holding the tucked chin and belly position for four seconds (which are counted like this:  1-llama, llama, duck; 2-llama, llama, duck; etc.) in the morning and in the evening.

This week, we are still doing the exercise above, but we are adding another standing exercise that you may already be familiar with:  the reverse fly.

How To

  • Stand with your feet hip-distance apart with slightly bent knees.
  • Send the weight of your body into your heels by pressing your pelvis back and hinging at  your hip creases.
  • Lengthen your spine from your tailbone to the crone of your head by pulling all of your abdominal muscles in and up.  Remember that your front supports your back.  Strong belly = strong back.
  • Bring your fists together at the center point of your gaze with slightly bent elbows.
  • Exhale to bring your arms (still with slightly bent elbows) out to the side squeezing the muscles between the shoulders blades.
  • Hold the squeeze for four llama-llama-ducks 😉
  • Release your arms back to the starting position
  • Repeat this four times

Your Posture Exercise List Looks Like This Now

Belly and Chin Tucking Exercise (Day Two Exercise) with 4-second hold – 4x Morning; 4x Evening

Reverse Fly without Weight with 4-second hold – 4x Morning; 4x Evening


Later today, I will be posting pictures to go along with this description.  In the meantime, this is an excellent video explaining the reverse fly.  Click here.

Anecdotal Stuff

Before I started the 30 Days to Better Posture Challenge, I had been working on my own cell phone neck for a couple of weeks.  I did this by adding the Day Two exercise to my day and the reverse fly to my weight lifting routine.  I am still working on my posture daily with you all.

In these weeks, I’ve found that (while I had a confident walk and stance before) my walk and stance have become more supported and sustainable.  I do not have to work to sit up straight or walk straight.

There are many psychology benefits in addition to physical benefits to having good posture.

I would love to hear how this is working out for you so far.  Feel free to leave a comment below or  let me know on Tumblr, Twitter, Facebook, or Instagram @theyogadoer.


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