Long hours of sitting can cause many problems, especially for the back. There are different ways to help your back and your posture, but these 3 movements are quick and easy to do with a simple resistance band. Just attach it somewhere higher than your head. You can take a short 2-5 minute break and do these a few times during your work hours. . Sorry about the lighting and the angles. It’s the best I can do at these times.
1. Face pulls with raise (optional) When you do face pulls make sure you’re not doing bicep curls. Bring your elbows out and try to pull your hands back as far as you can. Make sure to squeeze your shoulder blades. (Optional) Raise your hands holding the tension of the bands and bring them back down. Make sure all movements are controlled and that you’re focusing on your form and squeezing/flexing those back muscles. Remember this is to help your posture, so form is more important than volume.
2. Pull Downs - Normally at the gym we do pull downs at a cable machine with a bar. What I like about using the bands or using individual handles is that one can pull straight through (parallel) to your torso, without having to pull in front or behind your head. Anyways, make sure to keep your elbows out, hands up aligned with your elbows and squeeze your shoulder blades. You should feel a “stretch” between your shoulder blades going up and down your spine area.
3. I don’t have a name for this movement, but when you start, point your thumbs up or in. As you stretch the band, turn your thumbs back. Remember to squeeze, focus on form, and control movements in both directions. . Please feel free to share. If there’s something specific you’d like me to post regarding health, fitness, and nutrition, let me know in the comments below.
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