Perfect Posture in 30 Days

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Embark on a journey towards enhanced upper back stability and shoulder strength with our meticulously designed Complete Prone Bodyweight Workout. This workout is particularly suited for those seeking to improve posture, reduce back pain, and build foundational strength in their upper body without the need for any equipment.

Start with the 'Lying Prone W to T,' performing 3 sets of 10 reps. This exercise transitions smoothly from a 'W' formation with your arms to a 'T,' targeting both your middle and lower trapezius muscles. It's an excellent move for opening up the chest and strengthening the muscles that counteract the forward shoulder slump.

Next, proceed to 'Lying Prone W to Y.' Also performed for 3 sets of 10 reps, this variation moves from a 'W' to a 'Y' position, effectively engaging your upper trapezius and deltoids. This exercise helps in improving shoulder mobility and stability, which is crucial for performance in various sports and daily activities.

The third exercise is the 'Lying Prone A,' done for 3 sets of 10 reps. Here, your arms form an 'A' shape, which helps in targeting the lower traps and latissimus dorsi, essential for a strong back and good posture.

Continue with the 'Lying Prone T,' for 3 sets of 10 reps, emphasizing the rear deltoids and trapezius. This particular movement is key for those who spend long hours at a desk, as it assists in correcting rounded shoulders.

Follow up with the ‘Lying Prone W,’ where you will perform 3 sets of 10 reps. This exercise focuses on retracting the shoulder blades and engaging the entire back, making it a cornerstone for upper body conditioning.

Complete your session with the 'Bodyweight Lying Prone Ys.' This is a 3 sets of 10 reps exercise where you move your arms into a 'Y' shape, directly targeting the upper back and improving the stability of the shoulder joints. This final exercise wraps up your routine by ensuring a comprehensive engagement of all related muscle groups.

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  • #Exercise / Sets
    1Lying Prone W to T3 sets • 10 reps
    Lying Prone W to T
    2Lying Prone W to Y3 sets • 10 reps
    Lying Prone W to Y
    3Lying Prone A3 sets • 10 reps
    Lying Prone A
    4Lying Prone T3 sets • 10 reps
    Lying Prone T
    5Lying Prone W3 sets • 10 reps
    Lying Prone W
    6Lying Prone Y3 sets • 10 reps
    Lying Prone Y
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