Alice's top tips and exercises for better posture.
Is it just me, or has working from home this past year wreaked havoc on your body? It’s taken me an entire year to get my #WFH set up correct, and up until recently I was feeling huge knots build up in my upper body from continuously hunching over a bad at-home desk setup and sitting in one place for far too long!
We spend so much time sitting at desks and staring at screens these days, so it’s important to strengthen our back muscles as well as stretching the front of our body to combat rounded shoulders and poor posture.
My Favorite Back Exercises
Alternating Row :
Holding a set of BBS 5lb weights, hinge forward at the hips with knees slightly bent and extend your arms down towards the floor with palms facing each other. Pull or “row” your right elbow backwards, feeling your right upper back muscle (your rhomboid!) engage. Slowly lower to starting position and repeat with left arm. Continue alternating for 10 repetitions (right & left = 1 rep!). Complete 3 sets.
Reverse Fly :
Begin in the same hinged position with weights in your hands, palms facing in. With control, lift both arms to your side until they’re in line with your body, ensuring you are squeezing your shoulder blades together. Return to starting position and repeat for 10 repetitions. Complete 3 sets.
My Favorite Posture Stretches
Chest Opener :
Place your forearm (the lower part of your arm) firmly against a wall. Your arm should be in line with your shoulder and look like a goal post. Gently turn away from the wall, rotating until you feel a stretch across your chest. Repeat on the other side.
Upper Back Release :
Try a beginner ‘Eagle Pose’. Extend arms straight out in front of you with palms facing inwards. Cross your arms and wrap them around yourself, like you’re giving yourself a big hug! Your right fingertips should be reaching towards your left shoulder blade, and vice versa. Whilst in this ‘hug’, start to gently pull your arms away, trying to create space between the chest and the upper arms. You should feel an amazing stretch across the upper back and shoulders!
Lastly, make sure your at-home set up is working for you! Elevate your laptop or computer monitor by placing it on a stack of books to avoid neck strain, make sure you take frequent stretch breaks, and join us for an ABC (Arms, Back & Core) class on Zoom or the BBS App to continue strengthening those super important muscles!
Looking for a workout with both these moves? Check out the 10 minute ‘Upper Body 5’ workout with Simone on the BBS App, or head to my recent Instagram post** for a peak at what these moves should look like!
XO
Alice
An SEO agency in Gurgaon offers specialized services to help businesses improve their online visibility and rank higher on search engines. By implementing strategies such as keyword research, on-page optimization, and link building, these agencies drive organic traffic to your website, enhancing your brand’s reach and online presence.
In addition to SEO, many agencies in Gurgaon also function as a Digital Marketing Agency in Gurgaon, providing a wide range of services, including content marketing, social media management, and conversion optimization. For businesses seeking immediate results, partnering with an Best PPC Agency in Gurgaon can also boost visibility through targeted advertising campaigns.
Tech enthusiasts rejoice! ReWired.Global has an incredible selection of gadgets that combine style and functionality.
At Escorts Service in RK Puram, we understand the importance of personal connection. That's why we offer a wide range of sexual services, so you can find the perfect match for your intimate desires.
Experience unmatched service with our Hotel Golden Tulip Essential Escort options. Each escort is carefully selected to provide you with companionship that meets your expectations.
I absolutely loved this article! Your ability to simplify complex topics and present them in a practical way is impressive. The insights you’ve shared are inspiring and have already impacted how I approach things. Thank you for your dedication to creating such high-quality content. Your blog is a gem, and I’ll be coming back for more. Keep up the amazing effort—you’re doing incredible!