When you look around at peoples bodys 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 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 pictures above.
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 get over as far as me thats ok, go as far as you are able keeping you back straight and abs tight!)
4) Dumbbells (fairly lightweight) are extended out straight with palms facing each other shoulder width apart
5) Squeeze your shoulder blades together and lift with your back 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
Return back to starting position
9) Repeat about 12-15 times.
When done correctly your lower back is a stabilizer not primary mover. This will not bother your lower back when done right. That’s what you want! Make the muscles that are supposed to do to the work do it!
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!
“The greatest mistake you can make in life is to continually be afraid you will make one”
Jordan Gruppen
Your Perpetual Fitness
