Here is a concise summary of the provided text:
**Title:** 5-Minute Posture Correction Routine
**Overview:**
* A quick, 5-minute daily routine to improve posture by addressing thoracic extension loss and glute weakness.
* Exercises are done in a specific order, with alternating focus on thoracic and glute areas.
**Routine Structure:**
1. **Initial Posture Check** (stand with feet aligned, toes slightly out, locked knees, squeezed glutes, and lifted sternum)
2. **Exercise Sets** ( alternate between thoracic and glute exercises, 30 seconds each):
* **Set 1-2** (2 minutes):
+ Thoracic: "Superman" (floor exercise)
+ Glutes: "Glute March" (bridge position, alternate foot lifts)
* **Combo Exercise** (30 seconds): "Bridge and Reach Over"
* **Optional Additional Sets** (2.5 minutes):
+ Thoracic: "Chair Chest Stretch" (using a chair)
+ Glutes: "Wall DL" (wall-supported, single-leg hip extension)
**Key Takeaways:**
* Consistency is key for meaningful change.
* This routine is designed to be quick, effective, and non-daunting.
Here are the key facts extracted from the text, numbered and in short sentences:
**Exercise Setup and Routine**
1. Stand with feet along a straight line, toes slightly turned out, and knees fully extended.
2. Squeeze glutes and contract quads while standing.
3. Make a fist with thumb and place alongside the sternum, lifting it to maintain posture.
4. The exercise routine consists of 5 minutes, with 30 seconds per exercise, repeated.
**Exercise Breakdown**
5. **Superman (Thoracic Exercise A)**:
* Lie on the floor, fists on the sternum.
* Spread chest, digging elbows into the floor.
6. **Glute March (Glute Exercise B)**:
* Bridge position, lifting feet 5-6 inches, alternating.
* Maintain straight line from thighs to torso.
7. **Combo Exercise (E)**:
* Bridge with opposite arm reach, promoting thoracic rotation and glute activation.
8. **Thoracic Exercise C**:
* Use a chair, elbows on the chair, hands on upper back.
* Sink chest down, leading with the chest.
9. **Wall DL (Glute Exercise D)**:
* Stand with hands on a wall, driving one knee up.
* Kick the other foot back, hinging to establish full hip extension.
**Routine Structure**
10. Perform Exercises A & B (30 seconds each), then Combo Exercise E (30 seconds). (1 minute)
11. Repeat step 10. (2 minutes)
12. Perform Exercises C & D (30 seconds each), then repeat, and finish with Combo Exercise E (30 seconds). (additional 3 minutes)
**Miscellaneous**
13. The routine aims to improve thoracic extension and glute strength to correct postural flaws.
14. Consistency is key to creating meaningful change in posture and strength.
15. Additional effective, time-efficient workouts are available at fnx.com.