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:
- Hold a dumbbell in each hand and stand feet together
- Bend knees slightly and push hips backward to bend forward
- Bend torso as close to parallel with ground as you can while keeping your back and neck straight – don’t round your back or hunch!
- Let arms dangle straight down, then drop shoulders downward
- Retract shoulders by pulling shoulder blades together as you pull the dumbbells up to your sides
- Squeeze shoulder blades together and hold for a second
- Slowly lower all the way
- Let your shoulders drop at the bottom of the movement
- Repeat
NO WEIGHTS?
- Grab a gallon of milk, loaded backpack, etc., for weight
- Stand next to a chair or ottoman on your left
- Step forward with left leg, keeping right leg back
- Bend over and rest left hand on chair/ottoman
- Grab your “weight” with right hand
- Pull weight up to your side, keeping your elbow in
- Hold for a second & lower slowly
- Repeat until you can’t do any more, then switch sides
- Get our recommended Dumbbells for next time
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 lighter weights
- Do one side at a time, supporting your body weight with the other arm by resting it on a chair, ottoman, your knee, etc.
MAKE IT HARDER:
- Use heavier weights
- Do a second set
MAKE IT FUN:
- Say “Oooooh, yeah” every time you squeeze it
PRACTICAL USES:
- Pulling things toward you
- Picking things up off the ground
- Holding loved ones tight
- Rowing a boat
- Holding your dog back from that cute, cute squirrel
- Uncorking a bottle like a boss
- Ripping open clamshell packaging
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.