As a fitness editor and marathon runner, I recently added the push-up to downward dog exercise to my routine for a week. This simple move combines two exercises – a push-up and a downward dog – making it a compound exercise that works multiple muscle groups at once.
To do this exercise, start in a plank position with your core engaged, wrists underneath your shoulders, and a straight line from head to heels. Bend your elbows to lower your torso into a push-up, then push through your palms back into a plank before raising your hips to the ceiling, moving into a downward dog. Focus on keeping your core engaged, especially during the first few reps.
This exercise helped me alleviate my stiff back and improve my posture, particularly for someone who spends most of their time sitting or standing in the same position. By incorporating this move daily, I felt like I could think about opening my upper back and pushing my shoulder blades back. It also worked on my upper body, giving it a workout without needing to lift heavier weights.
To make this exercise harder, add a three-second pause at the bottom of the push-up and during the downward dog. Start with 8-10 reps and build up as you get comfortable with the move.
Source: https://www.tomsguide.com/wellness/workouts/i-did-this-simple-exercise-every-day-to-enhance-my-posture-and-strengthen-my-core-and-i-was-blown-away-by-the-results