When you look around at others posture, it’s no wonder we have so many joint and back problems. Many of us have rounded shoulders, feet that turn out or in, one shoulder higher then the other, our hips are rotated because of muscle imbalances etc. For some of us we sit at desk jobs all day leaning over a computer, or a patient, or a factory line. All that bending over creates a strain on your posture and a strain on your back. Lower back issues are climbing at a incredible rate.
Many floor exercises can help combat these issues and help form good posture, a better core and an overall better body. But right now I’m going to go through an exercise that has helped my posture tremendously since I had two shoulder surgeries and had to make a change.
This exercise is simple called Bent Over Straight Arm Pullback.
As you can see in the picture
1) Feet are shoulder width apart
2) Slight bend in the knees and drop the hips back (similar to starting a squat)
3) Keep abs in tight, glutes also squeezed, and bend over from the waist keeping your back straight
(some may not bend over as far, thats ok, go as far as you are able keeping you back straight and abs tight!)
4) Dumbbells (lightweight) are extended out straight with palms facing each other shoulder width apart
5) Squeeze your shoulder blades together and lift your arms with your back muscles keeping your arms straight and pull right past your hips
6) Expand your chest at the top of the exercise
7) Palms end up facing the ground, Hold at the top for a second
8) Return back to starting position
9) Repeat about 15-20 times.
When done correctly your lower back is a stabilizer not primary mover. This will not bother your lower back when done correctly. That’s what you want! Make the muscles that are supposed to do to the work do it!
A beginner version would be to lay on your stomach with small weights in hand with your palms down. Bring your chest up and also raise your hands up by your hips as high as you can. Squeeze!
You want to be able to feel this in your glutes, middle of your back and maybe even a little triceps if your arms stay extended. It’s a slow exercise so take your time and concentrate on your posture at all times!