Muscle Move of the Month: Powerful posture
This exercise is easy to do and is highly effective for strengthening the rear shoulders and upper back, which is key
for "powering up posture".
Posture is the body's ability to maintain a neutral, upright spine and
this is important for minimizing stress on the upper, middle, and lower back and reducing risk of back pain. The
daily imposed demands of gravity directly affect one's ability to stand tall and this can be exacerbated by common
repetitive movements such as sitting, lifting and carrying. By strengthening the rear shoulders and middle back
you can power up your posture, stand taller and feel more energetic.
For this exercise, you need a light to
moderate resistance band or tube. BodyVive is a class that features resistance tubing so if offered,
give it a try.
Set Up:
Begin standing with your feet hip-width apart, knees slightly bent; hands shoulder-width apart holding a
resistance tube (single or double strength) with an overhand grip.
Action:
1. Gently pull the resistance tubing apart (to place a generous stretch on the tubing) as you squeeze your
shoulder blades together. Hold for 3-5 seconds as you exhale.
Action:
2. Breathe in as you release the pull on the tubing. Keep your shoulders pulled back and down away from your
ears, chin retracted, abdominals pulled in and chest lifted. Avoid rounding your upper back and lifting your
shoulders up.
Reps and Sets:
Repeat 5 times. Release and repeat 3 sets for a total of 15 repetitions.
Maureen Hagan (BScPT, BA, PE) is the VP Operations of GoodLife Fitness.
