Postural Workout for Parents

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Postural Workout for Parents

This workout is designed to help people who have postural imbalances resulting from carrying unbalanced loads (e.g., children, a heavy shoulder or computer bag) for extended periods on a regular basis. In addition to helping you establish a foundation of core stability, this workout will also improve the stability-mobility relationship at your joints through focused strengthening and flexibility exercises. You should be able to actively engage your transverse abdominis by drawing in the abdomen while lying supine and while on hands and knees (quadruped position), and you should be able to perform pelvic floor contractions (kegels). Once you master this workout, move on to the Total-body Conditioning Workout for Parents.

WARM-UP

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Cat-Cow

Move slowly through the range-of-motion for 6-10 repetitions; rest 30 seconds, and repeat exercise for 2 sets.

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Shoulder Packing

Exhale and depress and retract your scapulae (pull shoulders back and down) without arching your low back. Hold the contraction for 5-10 seconds for a total of 2-4 repetitions.

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Supine Pelvic Tilts

Perform 6-12 repetitions, rest for 45-60 seconds; repeat exercise for a total of 2 sets.

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Supine Shoulder Flexion

Lie supine with knees bent and feet flat on the floor. Pack scapulae and engage abdominal muscles to maintain neutral spine. Exhale and raise arms overhead without arching the lower-back; hold position for 15-30 seconds, and then slowly return to starting position. Complete 6-10 repetitions.

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Supine Snow Angel (Wipers) Exercise

Lie supine with knees bent and feet flat on the floor. Exhale, engage abdominal muscles, and slide arms along floor with elbows bent until the hands touch overhead without arching the lower-back; inhale and slowly return to starting position. Complete 6-10 repetitions.

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Frequency:

This workout can be performed 2-3 days per week.



Intensity:

All exercises in this workout are preformed using body weight.

WORKOUT

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CKC Parascapular Exercises

Starting in quadruped position, maintain neutral spine and slide right hand forward 6-12 inches to a staggered stance position. Hold 5-10 seconds, return to starting position, and repeat for a total of 2-4 repetitions per side.

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Supine Hollowing with Lower Extremity Movements

Lie supine with knees bent and feet flat on the floor. Exhale, engage the core, and lift one leg 3-6" off the floor without arching the low-back. Hold briefly, then return to starting position and repeat with alternate leg. Perform 8-12 repetitions per leg, working up to 2 sets.

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Shoulder Stability-Mobility Series - I, Y, T, W Formations

Lie supine with knees bent and feet flat on the floor. Exhale, engage the core, and lift arms into "I" position, holding for 15 – 30 seconds, then return to starting position, and perform the "Y", then "T", and "W" formations. Perform 2 – 4 repetitions of the full series: I, Y, T, W.

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Glute Bridge

Perform 8-12 repetitions; exhale and push hips up on 2-count/hold at the top for a 2 count/lower on a 4-count, rest for 30-45 seconds. Work up to 2 sets.

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Side Lying Hip Abduction

Perform 8-12 repetitions; exhale and lift upper leg straight up on 2-count/hold at top for 2 count/inhale and lower on a 4-count. Repeat with other leg. Work up to 2 sets per side.

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Side Lying Hip Adduction

Perform 8-12 repetitions; exhale and lift lower leg in front of upper leg on 2-count/hold at top for 2 count/inhale and lower on a 4-count. Repeat with other leg. Work up to 2 sets per side.

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Frequency:

This workout can be performed 2-3 days per week.



Intensity:

All exercises in this workout are preformed using body weight.

COOLDOWN

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90 Lat Stretch

Hold stretch for 15-30 seconds. Switch legs and repeat. Complete 2 sets of this stretch.

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Kneeling Hip-flexor Stretch

Maintain an upright posture while moving into this stretch by engaging the abdominal muscles. Hold stretch for 15-30 seconds. Switch legs and repeat. Complete 2 sets of this stretch.

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Supine 90-90 Hip Rotator Stretch

Hold stretch for 15-30 seconds. Switch legs and repeat. Complete 2 sets of this stretch.

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Supine Hip Flexor Stretch

Lying supine, pull knee up to chest, while maintaining a neutral spine and keeping the other leg straight and in contact with the ground or mat. Hold stretch for 15-30 seconds, keeping . Switch legs and repeat. Complete 2 sets of this stretch.

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Supine Hamstrings Stretch

Start lying supine with knees bent and feet flat on floor. Extend knee of one leg and lift that leg upward while maintaining a neutral spine. Hold stretch for 15-30 seconds. Switch legs and repeat. Complete 2 sets of this stretch.

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Frequency:

This workout can be performed 2-3 days per week.



Intensity:

All exercises in this workout are preformed using body weight.

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