Tis the season for New Year’s resolutions. I am sure you have thought of many goals for 2019, but I would like to offer up a potential resolution for you: have better posture.
Between 50-80% of American’s complain of back pain at some point in their lives. This back pain is almost always related to poor posture. All day we are hunched over our steering wheels, computers, and phones. Everyday activities like sleeping and getting dressed can cause us to slouch. Most of the time we don’t even realize we are slouching, which is why taking a few moments out of our days to work on posture is a good idea.
During the #25DaysofMFit, I posted a back workout for better posture, and that video is great! However, the workout today is the best of the best. If you don’t have a lot of time, these are the five exercises you should spend your time on. You will need a mini resistance band to complete these movements. If you haven’t picked up some mini bands yet, you can get some in the MFit Amazon store.
The exercises in the workout below will help strengthen your back and core. Weak back muscles make it very difficult to stand up tall, so strengthening them will help greatly. However, exercise is only half of the posture-improving equation. You also need to stretch. Refer to this blog post to learn how to stretch your neck to loosen up the tight muscles that make your back muscles even weaker. Those stretches and the workout below will improve your posture so much and reduce bouts of back and neck pain!
Follow the routine below.
Do 2 sets of the following circuit:
1. Single Arm Band Pull (15 reps each)
2. Banded Filed Goal (15 reps)
3. Band Pull Over (15 reps)
4. Forearm Plank (30 seconds)
5. Down Dog Presses (10 reps)