Fitness and Health International Pte Ltd

6 Ubi Road 1 #04-10

Wintech Centre S(480726)
Tel: 6842 4577
Email: [email protected]
Website: www.fhi-online.com
Hand Out – Strengthening & Stretching for Better Posture

What is Posture?
It’s the position we hold ourselves when we are sitting down or
standing up
Why is Posture important?
It affects our ROM (Range of Motion) and hence our ability to
perform ADL (Activities of Daily Living) and poor posture can
lead to body discomfort, pain and even injury

Flexibility (Mobility)
Strength (Stability) • Maintaining better control over ROM
• Maintaining better control on
balancing

Standing Posture Sitting Posture

The neutral spine – most nature and strongest position of our spine (Good
standing and sitting down posture)

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 Fitness and Health International Pte Ltd
6 Ubi Road 1 #04-10
Wintech Centre S(480726)
Tel: 6842 4577
Email: [email protected]
Website: www.fhi-online.com
Hand Out – Strengthening & Stretching for Better Posture

Stretching – Neck

Strengthening – Neck

Stretching – Chest & Shoulders

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 Fitness and Health International Pte Ltd
6 Ubi Road 1 #04-10
Wintech Centre S(480726)
Tel: 6842 4577
Email: [email protected]
Website: www.fhi-online.com
Hand Out – Strengthening & Stretching for Better Posture

Strengthening – Chest & Shoulders

Stretching – Rotator Cuff

Strengthening – Rotator Cuff

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 Fitness and Health International Pte Ltd
6 Ubi Road 1 #04-10
Wintech Centre S(480726)
Tel: 6842 4577
Email: [email protected]
Website: www.fhi-online.com
Hand Out – Strengthening & Stretching for Better Posture

Stretching – Upper Back

Stretching – Lower Back & Hamstring

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 Fitness and Health International Pte Ltd
6 Ubi Road 1 #04-10
Wintech Centre S(480726)
Tel: 6842 4577
Email: [email protected]
Website: www.fhi-online.com
Hand Out – Strengthening & Stretching for Better Posture

Stretching - latissimus dorsi (Lats)

Strengthening – Back

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 Fitness and Health International Pte Ltd
6 Ubi Road 1 #04-10
Wintech Centre S(480726)
Tel: 6842 4577
Email: [email protected]
Website: www.fhi-online.com
Hand Out – Strengthening & Stretching for Better Posture

Stretching – Hip Stretching – Glutes

Strengthening – Hip & Glutes

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 Fitness and Health International Pte Ltd
6 Ubi Road 1 #04-10
Wintech Centre S(480726)
Tel: 6842 4577
Email: [email protected]
Website: www.fhi-online.com
Hand Out – Strengthening & Stretching for Better Posture

Important note when stretching:

• Never stretch when muscles are “cold” – e.g.: after a night of sleep or
staying in the same position for prolong time (e.g.: working behind the
laptop). Always do a simple warm up of walking on the spot, swing and
or wriggle your arms
• Never stretch to the point of pain, always stretch to the point of feeling
the tension. Everyone has different level of flexibility, there is no need to
compare and compete
• Count to 20secs and slowly work up to 60secs over time
• Remember to breathe normally when holding your stretch

Important note when strengthening:

• Perform any strengthening exercise or movement in a controlled manner
• Always start with using one own body weight
• Ensure the surface you are leaning on is stable (if any)
• 8 reps - an ideal number of times you can perform the particular exercise.
Slowly improve it to 12 reps over time

Important Note for Stretching and Strengthening:

• Form or posture is more crucial than the number of times you can perform
the exercise and the timing you can hold the stretch
• It’s important to stretch and strengthen all muscles group as our muscular
system does not work in isolation
• Strike a balance – whichever muscle group – remember to stretch and
strengthen both the right and left side, front and back of the body (e.g.:
left / right shoulders and front (chest) / back (Upper & lower back)

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