education

-

My Top 3 Back Exercises (For Home)

My Top 3 Back Exercises (For Home)

Last week, I shared a blog about the importance of posture and some ways that you can improve a postural issue called kyphosis. You can read more about kyphosis and fixing your posture here
 
As I said in my previous blog, over time, poor movement patterns like spending hours slouched over at a desk can lead to tightness in the front of your body (chest and upper abdominals) and weakness in the back of your body (upper back, shoulders and neck). This imbalance can lead to changes in posture, such as the rounding of your shoulders and upper spine, called kyphosis. 
 
How can I help or fix my posture?
 
There are a few key ways you can use to improve your posture, these include:
 
1. Changing movement patterns. This means learning to do standard day-to-day tasks in a different manner. For example, making sure you maintain a good posture when you stand up and sit down. 
 
2. Releasing tension. In my previous blog, I mentioned that kyphosis could be improved by releasing tension in muscles that are tight, which can include (but is not limited to) your chest muscles and upper abdominals. You can release tension in these areas in a number of ways, including massage, foam rolling and stretching.
 
3. When it comes to resistance training, it often helps to strengthen muscles that are weak. For example, having kyphotic posture is often a result of having tension in the front of your body, but also having a weak posterior chain (the muscles are on the back of your body that also help you to stand up straight). This means doing movements to strengthen this can help with your posture, such as upper back exercises or squats and deadlifts. If you have access to a gym, then this can be quite easy as there are a number of machines that can assist you with this. Today, I’m going to share my top three exercises that you can use to strengthen the muscles in your upper back if you are working out from home. I recommend that, for all of these exercises, you should do 3 sets of 12 reps. 

Wide-Grip Seated Row 


 
Note: For this exercise you will need a resistance band or Theraband.
 
1. Begin in a seated position with your legs straight out in front of you. Wrap the Theraband or resistance band round the bottom of your feet and hold one end in each hand in a pronated grip (palms facing down). Sit up tall and draw your shoulders down and back. This is your starting position.
2. Using the muscles in your arms and back, bend your elbows outwards to increase tension in the Theraband or resistance band, making sure that your forearms remain level with the floor.
3. Extend your arms to return to the starting position. Repeat this process for 12-15 repetitions.
 

Renegade Row
 

Note: For this exercise you will need two dumbbells weighing between 3 and 6 kgs each.
 
1. Hold a dumbbell in each hand, begin in a push-up position on your knees or toes. This is your starting position.
2. Release your right hand, bend your elbow and bring the dumbbell in towards you, making sure that your elbows gently grazes the right side of your body. Keep your abdominals engaged to prevent your hips from swaying.
3. Lower the dumbbell and repeat this process with your left hand.
4. Continue alternating from right to left until you have completed 20-24 repetitions.
 
Bent-Over Reverse Fly
 

 
Note: For this exercise you will need two dumbbells weighing between 3 and 6 kgs each.
 
1. Holding a dumbbell in each hand, stand with your feet approximately shoulder-width apart. While keeping a slight bend in your knees, hinge forward from your hips so that your torso is almost parallel to the floor. Extend your arms directly below your chest. This is your starting position.
2. Separate the dumbbells and lift them both outwards and upwards (like a bird!). You should feel a small squeeze between your shoulder blades.
3. Lower the dumbbells to return to the starting position. Repeat this process for 12-15 repetitions.
 
I hope that you’ve found this information useful, girls! These exercises are great for waking up your muscles and helping you to stand up straighter. Good posture is so important for overall wellbeing, and for assisting you to get the most out of your training! Next week I’ll be discuss my top three back exercises that can be done at the gym.
 
Stay tuned!
 
Love, Kayla xx
 

* Results may vary. Strict adherence to the nutrition and exercise guide are required for best results.