Healthy Living & Prevention in El Paso


Tone your back for good posture

Tone your back for good posture

26 Jul 2022 by Ted Escobedo   3 min read

This week we offer exercise that will help tone your back muscles as well as improve posture and balance:
1. Resistance band pull-apart
A great exercise to kick off your back workout, the resistance band pull-apart is simple but effective. Choose a resistance band that allows you to complete 1–2 sets of 15–20 reps with good form. The main movement of this exercise is scapular retraction, which means you’re pulling your shoulder blades together. This helps target upper back muscles such as the rhomboids, rear deltoids, and trapezius. Retraction exercises also help improve shoulder health by strengthening stabilizer muscles around your shoulders, such as those that make up your rotator cuff.
• Stand with arms extended. Hold a resistance band taut in front of you with both hands so the band is parallel to the floor.
• Keeping arms straight, pull band to chest by moving your arms out to the sides. Initiate the
movement from your mid-back, squeeze your shoulder blades together, and keep your spine neutral. Slowly return to the starting position and repeat.
• Perform 1–3 sets of 8–12 reps.
2. Back extension
Back extensions target your whole posterior chain (the back side of your body.) They’re a great beginner exercise. Back extensions are great for targeting your back extensor muscles, known as the erector spinae muscles. They also target your hamstrings and glutes to some extent, depending on the variation you’re doing.
• Lie face down on an exercise ball with your abdomen on the center of the ball. Press the balls of your feet into the floor behind you to stay balanced. You can position your feel against a wall for added support.
• Extend your arms overhead, in line with your ears. Bend first at your waist, bringing your body down toward the floor. This is your starting position.
• Slowly raise your upper body and arms toward the sky until your shoulders are above hip height. Engage your core and glutes and keep your feet on the floor.
• Pause for a moment at the top, then slowly lower down.
• Complete 1–3 sets of 8–12 reps.

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