Let’s start the new year with a special 14-day posture improvement challenge starting on January 1st! The challenge is simple: dedicate just 12 minutes a day to improving your posture. Explore the exercises below, choose your favorites, and after two weeks, create your own routine. Who knows, you might start feeling better naturally, and your tango might look even more beautiful!
Whether you’re at home or traveling on a bus, a quick stretch or a few targeted strengthening exercises can work wonders. Try it out and discover how easily these exercises can fit into your daily life.
The idea for this challenge came from an older blog post: How can mobile phone use damage your spine and tango? Text neck and solutions.
📱💃 Read the article here!
1. Jeremy Ethier’s routine, 4 x 1 minute with breaks, total 4 minutes
A. Over and Backs
Use a resistance band or towel, holding the ends wide. Raise your arms above your head, then slowly move them behind your shoulders and back to the front.
Goal: Improve shoulder mobility and open up the chest.
B. Wall Slides
Stand with your back against a wall, ensuring your back, shoulders, and head touch it. Raise your arms into a “W” position, then stretch them upward into a “Y” position, keeping them in contact with the wall.
Goal: Strengthen the upper back and improve posture.
C. Hip Flexor Bridge
Lie on your back, one knee bent while the other leg stays extended on the floor. Push your hips upward until your body forms a straight line. Hold for a few seconds, then lower back down.
Goal: Stretch and strengthen the hip flexors.
D. Glute Bridge
Lie on your back, knees bent, feet flat on the floor. Push your heels into the ground and lift your hips until your knees, hips, and shoulders form a straight line. Hold for a few seconds, then lower.
Goal: Activate the glutes and improve spinal stability.
2. MotivationalDoc’s exercise, 3 x 30 seconds, total 1.5 minutes
This is a simple but highly effective exercise.
3. ATHLEAN-X routine, 5 exercises of 30 seconds each, total 5 minutes
The core section begins at 1:54, but if it’s your first time, watch from the beginning for proper form.
4. Toneandtighten channel exercises, A. 10 reps, B. 3 x 20 seconds, C. 3 x 10 reps, total 2 minutes
A chair is needed for the first two exercises.
5. PostureGuy’s 5-minute ‘relaxation’ exercise
Lie on the ground with your legs elevated in a specific position for relaxation.
6. Badyogitv exercise: Rolling, a few minutes
If you enjoy foam rolling and have an SMR roller, this is for you:
7. Chris Heria tutorial
My new favorite! The core section begins at 5:05, but it’s worth watching the entire video at least once.
8. Kaposvári Gergely’s posture correction
This tango friend of mine, who also holds workshops for tango dancers, demonstrates his “Angel of Death” exercise:
Final Words
Good luck with the 14-day challenge! Remember, consistency is key – 12 minutes a day is truly worth it. During the challenge, I may add or remove videos, so don’t be surprised.
💡IMPORTANT! If you experience pain or serious issues, don’t hesitate to consult a doctor!
For more exercises, browse YouTube! Search for keywords like “posture correction exercises” and explore new ideas. Feel free to share your discoveries on the EndreTango Facebook page.
See you on January 1st, as we work together for better posture and even better tango! 💪
