Days twelve and thirteen of the 30-day challenge. I hope the exercises have become a habit by now and you can add the side plank to the set: two repetitions, 30 seconds on each side
One more point, and an important one, in building a beautiful posture and keeping your balance is stabilising the cervical spine and holding your head correctly. We can achieve this with the following exercise. Squats with a book (a weight) on your head.
How to do it?
- Take up the correct posture position (see Day one)
- Put a reasonably heavy book (a reference volume, an encyclopaedia and so on) or a folder of about A4 size on your head. Later on the weight can be increased.
- To keep your head in the right position, close your teeth with the emphasis on the molars.
- Step one pace away from the wall and do 7–10 squats, in whatever way is comfortable for you. At first, to keep your balance, you can hold on to something — the back of a chair, for instance. The important thing is that the book does not fall while you do the exercise.
See you at the next sessions. Take care of yourself and stay well!
A reminder: the meeting that sums up the first two weeks takes place tomorrow — do join us!
