The way a body can move is incredible! From sitting and standing to lying down, running, twisting, and turning, the number of positions our body can maneuver into is amazing. One of the more important body positions? Posture.
I’m sure you can remember a time when someone told you to stand up straight: shoulders back, eyes forward, and chin up. While it sounds easy enough, many people are unable to get into this upright position due to weakness and tightness in several parts of the upper body. Poor posture also affects our ability to breathe deeply, which can negatively impact other systems in the body. Having strong legs and glutes will assist in keeping the upper back in an optimal position, but strong upper back muscles, pecs, and lats are also essential for good posture.
As we age, gravity and reduced strength on the front side of the body (not to mention the amount of time we look down at our phones) can cause our necks to straighten, pushing the head forward, and shoulders to round forward. If the muscles of the upper back are weak, they cannot overcome these forces, and the body adapts the rounded, shortened posture.
These exercises should be treated like vitamins—when taken daily, they can have a positive effect on your overall posture.
TRX Snow Angel Pec Stretch
- Stand in front of the Suspension Trainer and grab the handles (set to hip height).
- Turn around and face away from the Suspension Trainer with arms out to the sides.
- Step away from the anchor enough to get a stretch in your chest and raise and lower your arms, like you’re making a snow angel.
- Repeat for 30-60 seconds for a gentle stretch.
TRX Face Pull
- Using the same Suspension Trainer set up as above, face the suspension trainer and take one or two steps away from the anchor point.
- Lean back with straight arms as far as possible. Keeping the body in a straight line, pull your fists towards your ears.
- Squeeze your shoulder blades together at the top of each rep.
- Slowly lower back to the starting position.
- Complete two sets of 10-15 reps.
45-Degree Back Extension
- On the back extension machine or a medicine ball, lie face down and lock your feet into place.
- Let your chest fall towards the ground slowly, then slowly press your hips into the machine/ball to extend your torso back to an erect position, squeezing your glutes and back muscles as you rise.
- Complete two sets of 10-15 reps.
