This back exercise strengthens shoulders, lats, and arms, and improves posture to help reduce upper neck & back pain from marathon sessions at a desk.
HOW TO DO IT:
- Secure an exercise band to a fixed point, like a door knob
- Make sure it’s secure!
- Grab the band so arms are shoulder width apart, palms facing inward
- Step back until there’s light tension in the band with shoulders pulled forward
- Pull shoulders back first, then pull band backwards until hands are by your side
- Hold for one second, then slowly return to starting position
- Repeat
- (You can also stand on your band, bend at the hips & pull hands to your side)
NO BANDS?
- Use a dumbbell, gallon of milk, or loaded backpack for weight
- Stand next to a chair or ottoman on your left side
- Step forward with left leg
- Bend over and rest left hand on chair/ottoman
- Grab weight with right hand
- Pull weight up to your side, keeping elbow close to you
- Hold for a second & lower slowly
- Repeat until you can’t do any more, then switch sides
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 or weight
- Rotate hands so palms are facing up
MAKE IT HARDER:
- Use a heavier band
- Add more tension by starting further away from wall
- Rotate hands so palms are facing down
- Do a second set
MAKE IT FUN:
- Share this with a friend so you have a workout buddy!
PRACTICAL USES:
- Pulling things toward you
- Picking things up off the ground
- Power hugs
- Winning tug of war
- Opening heavy medieval doors
- Recovering your tent stakes
- Ripping your shirt open like a wrestler
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.