A Resistance Band Back Workout to Help You Improve Your Posture and Stand Up Straighter

For many individuals, again energy possible isn’t a high health precedence. However deliberately working this space will pay massive dividends—and that’s the place this resistance band again exercise is available in.

Individuals are inclined to neglect their again muscle groups as a result of, nicely, they’re within the again, ACE-certified private coach Sivan Fagan, C.P.T., proprietor of Sturdy With Sivan, tells SELF. As a substitute, she says, folks are inclined to focus extra on their chest and biceps when considering of upper-body muscle groups to focus on.

Working your again muscle groups is tremendous essential although, each for on a regular basis life and for energy coaching. Take into consideration your posture, as an illustration. Taking the time to work in your again energy might help enhance your posture, since optimum posture requires muscular energy and endurance throughout a number of muscle groups in your bottom. This consists of your rhomboids (an higher again muscle that connects your shoulder blades to your rib cage), rotator cuff (a gaggle of muscle groups that make it easier to elevate and rotate your arm), mid to decrease trapezius (the muscle groups throughout the again of your neck and higher again), and erector spinae (a set of muscle groups in your decrease again).

When these muscle groups are robust sufficient, they might help counteract the ahead shoulder hunch many individuals expertise, particularly after they spend quite a lot of time sitting. Have in mind, although, supreme posture isn’t about getting your self locked into one “excellent” place for hours—it’s additionally about permitting your self time to maneuver and alter positions all through the day, says Fagan.

This resistance band again exercise will make it easier to strengthen these all-important posterior-chain muscle groups. Simply ensure you focus in your thoughts muscle connection all through the strikes, says Fagan. With mind-muscle connection, you give attention to participating the muscle groups that ought to be working whenever you do a sure motion, quite than permitting different muscle groups to swoop in and take over. For instance, whenever you’re doing a row, you’d need to give attention to retracting your rhomboids as an alternative of powering the motion together with your arms. Good mind-muscle connection will assist the workout routines be as protected and efficient as potential, and bands actually assist with the method.

One other added bonus of the resistance band? You may just about do it wherever. Resistance bands are tremendous moveable and handy, which makes them good selections for touring exercises or outside exercises—just about wherever you don’t need to lug your dumbbells. And since resistance bands maintain fixed pressure in your muscle groups, you’ll expertise a barely totally different problem in comparison with free weights.

Feeling prepared to fireside up your again muscle groups and higher your posture within the course of? Hold scrolling for a four-move resistance band again exercise created by Fagan which will simply turn out to be a brand new staple in your routine.

The Exercise

What you want: An train mat for consolation, and a resistance band. (You need to use looped bands or ones with handles, whichever you favor.) If you happen to can, have a number of resistance bands of various strengths readily available so you may swap from train to train as wanted. Fagan suggests a light-weight resistance band for the primary transfer, a medium-strength resistance band for the second transfer, and a heavy resistance band for the third and fourth strikes.


Superset 1

Superset 2

  • Cuff pivot
  • Staggered stance row


  • For Superset 1, carry out 10 reps of the pull-apart and 10-15 reps per aspect of the bow and arrow. Strive to not relaxation between workout routines, although you need to take a while in case you really feel your type starting to falter. Full three rounds whole. Relaxation for 2-3 minutes on the finish of Superset 1.
  • For Superset 2, carry out 10-12 reps per aspect of the cuff pivot and 8-12 reps per aspect of the staggered stance row. Strive to not relaxation between workout routines. Full three rounds whole.

A band we like:

Demoing the strikes beneath are Hejira Nitoto (GIF 1), a mother of six and an authorized private coach and health apparel-line proprietor primarily based in Los Angeles and Saneeta Harris (GIFs 2-4), a blogger, SFG Stage 1 licensed kettlebell coach, and the founding father of @NaturalHairGirlsWhoLift.

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