Friday, November 4, 2011

how not to be a hunchback

i am still alive!  i feel i have been neglecting my blog and it's had me feeling pretty guilty.  i'm back to working 12 hour days, aka i'm back at under armour. i definitely missed it but my body is not used to jumping into my old routine so i've been very bed-attached when i get home and thinking is the last thing i feel like doing.  but i'm working at the gym and i was inspired today because whenever i'm doing physical therapy (i do pt at the same place i work--super convenient for an accident prone person like me) and this has been happening for years now, i get yelled at for my posture.  so my excuse is that rounded shoulders run in my family, and they do, but obviously there are ways to fix it so it doesn't get me very far here.  so with that said i figured i'd do a back workout today...i've been quite lazy work out wise so any kind of work out would have done...and why not share it because i can't be the only one who needs to do something about my hunchback and it's not like you have to have a hunchback to do a back workout anyway. fun for all!

so here is what i've come up with:
3 sets of 15 for each exercise--

lat pull
reverse flys
dumbbell side raises

floor cobra - throw this in at the end of ur strengthening exercises.  it's also a strengthening exercise but also like a stretch so it's a good transition move
    • lay on your stomach on the floor
    • lay hands to your side and raise chest and head up as far as you can go
    • squeeze your butt muscles and tighten your abs
    • hold for 10-20 seconds and repeat 3-5 times

strengthening the muscles is important but so is stretching, so here are few good stretches to work on your posture:

wall stretch:
  • stand in a door way and place your hands on either side
  • keep your feet in place and lean forward
  • the farther you lean forward the more stretch you'll feel
  • 3-5 reps 20 seconds each
pelvic thrusts:
  • lay on your back on the floor with your knees bent and palms down
  • lift your butt of the ground and hold for a few seconds, drop, and repeat
  • this is a great exercise to strengthen your hips, and core as well
chest stretch:
  • stand with your feet shoulder width apart
  • reach your arms back behind you and interlock your fingers
  • reach as far as you can and you can bend over as well to feel more of a stretch
  • hold for 20 seconds and repeat 3 times
the stretches can be done everyday if you really feel you have a problem that needs corrected, but a few times a week following your upper body work outs will be preventative.

happy friday!

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