Скачать или смотреть Gentle Floor Back Workout | Improve Posture Without Neck & Shoulder Tension

This video focuses on correct placement of the shoulders, head, and neck while performing back extensor muscle strengthening exercises. You’ll learn how to activate the back extensor muscles effectively without over-using the upper trapezius muscles, which is a very common pattern.

The back extensor muscles are essential for good posture - they help hold you upright and support a tall, aligned spine during daily activities.

The session includes:

Gentle back extensor strengthening on the floor
Guidance on reducing neck and shoulder tension
An optional roller for more advanced back extension work

A short exercise using the roller to release tension in the quadriceps

Please note: rolling the quadriceps can feel quite intense, so a soft roller is recommended. Always stay on the muscle and avoid rolling over bone - for the thighs, remain in the centre of the muscle belly.

Move slowly, stop if anything feels sharp or uncomfortable, and rest whenever needed.