Enhance your back posture with these three strengthening exercises, no specialized equipment required.
Upgrade Your Spine Game: Posture Perfection Through These floor-bound Tricks
Say goodbye to stooped shoulders and hello to tall, proud posture! In our modern-day lives, you'd be hard-pressed to find someone who hasn't surrendered to the ever-looming threat of poor posture. Culprits include the infamous desk job, rigorous commute, and your friend, couch potato. And when that happens, a world of troubles arrives, such as chronic back pain, neck aches, and shoulder impingement.
But fear not, your journey back to a strong, revitalized back is one yoga mat and a few minutes away. These three time-tested exercises will bring your posture A-game back in no time.
Yep, it's Time for a M---F------Y
Sets: 2-3 Reps: 10-12
Ready to dive into the first exercise? Sound the alarms! It's time for the I-T-Y. Here's how it goes:
- Set up on your yoga mat with your hands by your sides. Engage your core and squeeze your glutes, darling.
- Squeeze your shoulder blades together, and lift your head and shoulders off the floor.
- Lift each arm an inch or two off the floor, with your palms down for your 'I' position.
- Spread out to a 'T' position, keeping your arms aligned with your shoulders and lift them off the floor.
- Lift your arms to a 'Y' position, so they're slightly overhead and angled away from your body, an inch or two off the floor. Hold there, then return to the starting position before repeating.
Tips from Trainers- Keep your chin slightly tucked; no need to lift it or peer forward. The neck needs to match the back. If the exercise doesn't feel right on your head or neck, rest your forehead on a rolled-up towel.
Back Extensions: G'on, get those muscles working
Sets: 2-3 Reps: 10-12
It's time for the back extensions! Grab a mat and get comfy:
- Lie on your stomach with your hands clasped behind your head. Now, engage that core and hold your glutes tight as a drum.
- Squeeze your shoulder blades together and delicately lift your head, shoulders, and chest off the mat.
- Lower back down slowly.
Trainer Tips- Keep that booty clenched throughout. The upper back muscles are the superheroes in this fight. If you feel any lower back twinges, lower the range of motion.
Swimmers, Bring in the Back Muscle Marauders
Watch On Sets: 2-3 Reps: 12-15 on each side
Setting up for the swimmers? Then dive right in:
- Begin on your stomach, arms extended above you. Now, engage your core and squeeze your glutes.
- Lift your head, chest, shoulders, and arms off the mat.
- Lift one arm and the opposite leg towards the ceiling, then return to center.
- Repeat with the other arm and leg.
- Continue going back and forth.
Trainer Tips- Keep the chin tucked, and if the lower back rebels, ease up and drop your chest and shoulders gently towards the mat. For further head support, use a rolled-up towel if needed.
And there you have it, folks! These three exercises are straight from the frontlines of my personal training sessions and have helped countless clients reclaim the posture they've always desired. Give 'em a shot, and watch the magic unfold!
Engage in personal training sessions that include these exercises for a stronger back - the I-T-Y, back extensions, and swimmers. Yoga poses and health-and-wellness routines such as these can help improve your posture, alleviating issues like chronic back pain, neck aches, and shoulder impingement, making fitness-and-exercise a more enjoyable part of life.
