Who wants to look all slouched – no one does? When you are slouched it makes you look crouched it causes back and neck pain, decreases your oxygen flow, lessens suppleness and you are more at risk of getting an injury. Here are some great back and shoulder exercises for strength conditioning giving you the best posture you deserve.
Take action now – Getting Started
How does this work – by doing it two to three times a week. Do one set of the first three posture exercises and rest for up to 60 seconds in between the sets. Finish your workout by ending it with a T stretch. What you need to have is 2 – 5-pound dumbbells, a stability ball, and a 6 – 10-pound body bar, a foam roller, and resistance tube. If you are in a gym program these are available to use at your convenience free.
- They Y Raise – this helps to work your upper back and shoulders
Take your stability ball and lie face down by centering your belly on it, extending your legs behind, and placing your feet wider than your shoulders. Now extend your arms with each one holding a dumbbell towards the ground forming a Y in your palms facing each other. Start by raising the weights overhead, lower it, and repeat by doing 12 – 15 reps.
- RIGHT-ANGLE PRESS – strengthens your upper back
Take a body bar and hold it at chest height in front of you. Bend your elbows at 90° with your palms facing down to the ground. Stand with your feet at shoulder-width apart. Keep your upper arms parallel to the ground and start rotating your shoulders backward – now bring the bar behind your head and start lowering the bar to the starting position. Repeat this exercise for 12 – 15 reps.
- The High Row – works your upper back and shoulders
Use a resistance tube and anchor it to the center of your chest height while sitting on a stability ball. While sitting on the ball hold the tube with both hands shoulder-width apart at your chest height in front of you. Make sure your palms are facing down to the ground. Now bend your elbows, draw your hands towards your shoulders, and return to the starting position. Repeat this by doing 15 – 20 reps.
- T Stretch – great exercise for stretching your chest
Place your foam roller down and sit in front of it with your knees bent and your feet flat on the ground. Now lie back to that your head, shoulders, and your upper backs placed on the roller. Create a T by extending your arms out to the side with your palms facing upwards. Hold this position for one minute.
Final Word
By following these back and shoulder, exercises for strength conditioning it will help to provide you with a great posture. In turn, it helps to provide you with a great flow of oxygen helps to increase flexibility prevent back and neck pain and you will be less at risk receiving an injury. For those who work all day in front of a computer at their desk, these posture exercises will help to lessen the stress caused to your neck and shoulders in the end as well.
