Posts tagged #seated row

Steps to a beautiful back

Video 1: pulling your shoulders back

1. Good Posture! What is good posture?  I used to think it was just when you would sit up straight (that is part of it) but the REAL posture comes from pulling your shoulder blades together and pulling your shoulders away from your ears and back. When you pull your shoulders back, make sure not to stick out your rib cage or your belly. Good posture also comes from pulling your stomach in, engaging your deep abdominal muscles and supporting your low back.  Now I want you to FREEZE and check the placement of your head. It is most likely hanging too far font and putting a lot of strain on your neck and shoulders. Try to stack and lengthen your spine and not let your head fall too far front. Now pull your shoulders down and back and check out video #1.

Video 2: back work on your stomach (soon to be mama's ...I would not do this)

2. This is a GREAT back exercise and routine. It's all about pulling the shoulders back, baby. Do not let them fall front. Think of sliding your shoulder blades down and away from your ears, and then pulling them together.

Video 3: seated rows (make sure you are sitting up tall)

3. Seated rows: AMAZING. You can do this at home, no big machines needed! All you need is a resistance band. Many people focus too much on pulling their elbows back, when the focus should be on your shoulders and shoulder blades.

Video 4: Standing posture workout

4. Standing arm workout! Focus on triceps and back. This workout is a MUST! And you can do it anywhere... even when waiting in line at the grocery store...maybe??!

I am also guilty of bad posture, slouchy shoulders, and just too tired to care.

BUT 90% of the time I am aware, I make that effort, and it has paid off. You can do it too. Set yourself a reminder on your computer or your phone. " Pull your shoulders back" or "posture".  This change will make you taller, appear learner, and will for sure give off that confident and successful vibe.

What is YOUR favorite back exercise? I would love to hear!

Posted on October 23, 2012 and filed under fitness.