Need A Quick Fix For Some Poor Posture?

I’m sure you’ve been busy online shopping, wrapping presents and making lists… meaning, your posture has suffered even more around this time of the year. I know I always feel a little more “hunched over” around the holiday time!

Or maybe your reading this during summer… ☀️. With all the work people do on their phones and computers these days, most individuals need some kind of posture fix.

What happens to the upper body when it’s slouched over all day?

The pectoral muscles get very tight, which then pull the shoulders and neck forward. And the upper back get lengthened and week. So performing upper body range of motion and strengthening exercises are very important to maintain a more neutral spine.

I know… You don’t have time!

That’s what everyone says. So I’ve made it really simple for you!

Today, we are just going to go over 3 simple upper back range of motion exercises to get you started. All you need is 3-4 minutes in the morning and at the end of the day before you go to bed. That’s it! No equipment needed, unless you prefer doing them over a exercises ball or bosu ball. I would only advise this if you are so tight in your chest and shoulders, that you cannot get your arms off the floor.

Then, if you choose to continue to work on your complete body posture following, here are two other NEXT steps for you to do. Complete my FREE 30 Day Posture and Natural Alignment Challenge and take a look at my post Do you suck your stomach in? …which goes over how to bring your body into a more natural body position.

These three movements do two things:

They open up the chest and provide movement within the shoulders and pectoral muscles. Like I said above, in a hunched position, the front of your body is contracted and becomes tight… which pulls the shoulders and neck forward. So the movements below, help move and stretch those muscles, providing blood flow and oxygen to that area. They will stretch and strengthen the right areas at the same time. 🙌 And if you need more ideas on how to stretch check out a few of my videos: Full body stretch on the mat, Standing total body stretch, total body -full variety stretch and my foam rolling demo.
The 3 movements below, will also strengthen the upper back, posterior deltoid and back of the neck. These areas in the back body, have all become lengthened and weak because the front body is constantly stretching them and pulling them forward throughout the day.

Pretty cool right! I LOVE “two for one” exercises!

The three exercises:

Lift the upper body off the ground slightly, keep the abdominals engaged, and the head neutral (eyes looking down).

Do about 10-20 repetitions of each movement… and if you have time, repeat all three 2-3 times through.

Bent arm, reverse fly contractions:
- Arms at 90°- straight out from your shoulders. Focus on squeezing the shoulder blades together as your lift your arms off the ground. Keep the contraction for 2 seconds and lower and raise the arms again without dropping them to the floor.
Reverse swimmers:
- Arms off the ground, start over your head. Circle your arms down to your waist, really squeezing your shoulder blades down and together as you lower your arms. Repeat going back up.
Posterior deltoid contractions:
- Place your arms straight down at your sides and hover your whole arm over the ground. Raise your arms up as high as they will go… but keep them squeezed in next to your sides. Do not allow them to wing out wide (your armpit should stay connected to your body). Again the shoulder blades are squeezed down and together as your performing this whole motion.