Health and fitness - Building a stronger, sculpted back
Too many hours spent hunched in front of a computer can do a number on your back, neck, and posture. When your arms are in front of you all the time, your chest gets tight and your back is constantly stretched. This move forces you to lift your chest and contract the muscles between your shoulder blades, which counteracts all that slumping. Strengthening your back will help you improve your posture and head off pain.
Do this move regularly, and soon you'll be standing taller, feeling less achy, and sporting a more sculpted back. Stretch your chest first (with elbows higher than your shoulders) to increase your range of motion.
Anchor the centre of a resistance band at the top of a closed door and stand a metre or two away with feet shoulder-width apart. Hold an end of the band in each hand and raise arms in front of you at shoul- der level, palms facing up.
Draw your arms toward your hips (without bending your elbows), pulling your shoulder blades down and together and lifting your chest. Keep hands aligned with forearms (don't tilt your wrists forward or back). Slowly raise arms to start position (resist the tension of the band) and repeat. Do up to 3 sets of 10 to 20 slow reps.
DON'T let your shoulders roll forward, which decreases the move's effectiveness.
DON'T arch your back as you draw your hands to your sides, it can cause pain.
DON'T use your torso to pull the band down. If you're leaning over, it's a sign you're cheating!
