This back and shoulder exercise is one of the absolute best ways to strengthen smaller stabilizer muscles, helping keep your shoulders strong and healthy.
HOW TO DO IT:
- Loop an exercise band around a secure fixture, like a door knob
- Make sure it’s secure!!!
- Grab through each end of the band so they’re looped around your hands
- Sit, kneel, or stand so that the band’s attachment point is at eye level
- Hold arms straight out in front of you, thumbs up
- Move backward to create light tension in the band
- Simultaneously curl your biceps and flare your elbows straight out
- Hands should end up at shoulder width directly over elbows, thumbs pointing back
- Squeeze shoulder blades together and hold for a second
- Slowly return to starting position in a slow, controlled movement
- Repeat
NO BANDS?
- Hold a dumbbell, water bottle, or similar in each hand
- Stand with feet together
- Keep back straight and push hips back as you bend forward
- Bend at the waist until your torso is nearly parallel to the floor
- Let arms dangle downward, thumbs pointing in front of you
- Mimic the movement as described above
MAKE IT COUNT:
- Do as many as you can
- Literally – don’t stop until you can’t safely complete another rep
MAKE IT EASIER:
- Use a lighter band
MAKE IT HARDER:
- Use a heavier band
- Once your arms are all the way back, press them straight up, then lower and return to start
- Do a second set
MAKE IT FUN:
- Share this with a friend so you have a workout buddy!
PRACTICAL USES:
- Stabilizing your shoulders when lifting
- Improving posture
- Combing your hair
- Throwing salt over your shoulder
- Tellin’ Jack to take a hike
DISCLAIMER: To reduce the risk of injury, before beginning this or any exercise program, please consult a healthcare provider to ensure you are able to safely participate in this or any exercise program. All exercise programs carry some risk of injury.
If you engage in this exercise or exercise program and/or use any information provided by Squirrel Fitness, LLC, regardless of where or how you access it, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Squirrel Fitness, LLC, from any and all claims or causes of action, known or unknown, arising out of your participation in activities with Squirrel Fitness, LLC.