Improve your posture by adding prone resistance band rotations to your back and/or shoulders routine. Although broomstick rotations and standing rotations with a resistance band are very similar and effective, you may find that switching to a prone (face down) position is a great way to take those movements to the next level.
Watch the video (far bottom) for complete instructions.
WHO SHOULD USE THIS EXERCISE?
Everyone that wants to maintain a healthy posture, but most especially those who suffer from kyphosis, scoliosis, narrow shoulders, or an poor posture in general. Upper & lower back pain, shoulder pain, headaches, migraines, knee & hip problems can all be caused by a bad posture.
WHAT MUSCLE ARE WORKED?
Rear deltoids
Supraspinatus
Rhomboids
Teres minor
Levator Scapulae
WHAT ARE THE KEY POINTS?
Lie face down
Hold the resistance band with a wide grip (outside of shoulder width)
Keep the band tight at all times
Keep your chest and thighs lifted off of the floor for the entire set
Rotate the band over your head until it touches your lower back
Add shoulder mass to your physique with the Kettle Bell Cuban Press. Guaranteed to fatigue all of the shoulder muscles at once, Cuban presses can get you dramatic results in a short space of time. I highly recommend adding these to your routine if you are looking to increase your personal best for the clean and press. The motion is very similar, so working from a seated position will improve the ability of your upper body to clean and press with good strength and technique. Keep your reps in the 5-10 range to increase mass and 10+ for toning.
Main Muscles: Trapezius (Upper), Deltoids, Rhomboids
Objectives:
Keep your back straight, chest high & core tight
Take a pronated grip (palms down) and drive your elbows up towards the ceiling in an explosive manner
Get your elbows up and under the kettle bells as quickly as possible so that you can catch them on the outside of your biceps
Face rows will help correct narrow shoulders and/or kyphosis (hunched back) by working the postural muscles in the upper back. Lying on a bench enables you to perform the exercise without having to worry about supporting your own spine. Great for beginners that need to build some foundation strength.
Main Muscles: Rhomboids, Lower Trapezius, Rear Deltoids
Key Points:
The bench should be on a 35 degree incline
Your chest should be above the edge of the bench
Keep your elbows above the bar and row to your face
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