7 Exercises to Fix Your Posture Using Gym Monster

7 Exercises to Fix Your?Posture

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“Stop slouching.”

“Sit up straight.”

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You may probably experience low back pain at some point in your life, which can be caused by poor posture? Such as slouching in a chair, sticking your bottom out, standing with a flat back, poking your chin, even hunched back and “text neck” etc.

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Improving your posture is unlikely to settle the root cause of your pain, but it may help alleviate muscle tension, and strengthen your postural muscles?of?your lats and abdominal, those are the specific areas that need to be targeted and strengthened so as to build a stronger core that supports your spine, relieve the pain and prevent future flare-ups.

Indeed, correcting your posture does not always come?easy at first?because your body has become so used to sitting and standing in a particular posture, that you may feel daunted after a couple of times trying, what if you added it to your gym routine? Maybe it would seem less daunting if it were built right into your workout program.?With a bit of exercise, good posture will become your second nature.

Here are a couple of postural exercises you can?try with our Speediance at home, and some can be added to your routine within Speediance App.

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1.?Handle Double Standing Press

If you're going to do this, make sure your positioning and form are correct and that you incorporate different types of positions?to avoid further harming the back.

Set machine attach mounts at chest height position, with the rope attached, and standing with feet slightly staggered, grip handles with elbows behind you, and keep cables to be on top of arms, palms facing down?with parallel grip. Brace Core and push hands away from you and at chest level.?Always make sure hands stay in line with elbows when returning to the start position. Thus, your shoulder and back will be fully trained.

2.?Handle Double Standing Incline Press

?This is a great movement to help counteract all the time you have spent developing the front of your shoulders, as well as the upper back muscle group.

Set machine attach mounts at slightly lower than chest height position, with a rope attached. Standing with feet slightly staggered, grip handles with elbows behind you.?The core is always engaged to push hands away from you, finishing at eye level.?Return to start position while making sure hands stay in line with elbows.

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3.?Handle Double Standing Cable Fly

A workout that?hits the muscles of the upper and middle back.

Set machine attach mounts at chest height position, with a rope attached. Standing with feet slightly staggered, grip handles with elbows behind you. Cables to be on top of arms, holding handles palms towards each other. See, as neutral grip, and elbows slightly bent, then swing arms out away from the body in an arc. Keep elbows pointed backward through full movement.?Feel stretch across chest?and back.

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4.?Barbell Straight Arm Pull Down?

Set machine attach mounts at the top position?with?barbell attached to the mounts. Grab the barbell slightly wider than shoulder width, then stand with arms overhead and bent forward at hips. Remember to keep?your core engaged and neutral spine, you know posture and position will be formed gradually during the movement. Start by retracting shoulder blades, then with straight arms, push the barbell down in an arc towards the hips. Hold this position for 1~2s, squeeze your shoulder blades, and finally extend your back to the start position.?

5.?Barbell Bent Over Row

?One of the most popular workouts for strengthening the postural muscles, as it can work for the whole posterior chain.

Set machine attach mounts at floor position, with barbell attached to the mounts. Grab the Barbell with overhand grips wider than hip-width.?Bent forward with a neutral spine and slightly bent knees. Remember that the Bar should be approx at knee level and close to the legs?start by retracting shoulder blades, then pulling the bar up and backward towards the belly button.?Keep control of the weight using your back as you lower the bar and repeat.

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6.?Handle Single Low-High Woodchops?& Handle Single High-Low Woodchops

Set machine attach mount at low fix position?with a rope attachment. Keep standing face?sideways and the handle grip in both hands, and slightly bend knees and grip handle at the low position.?Here feel the load on the cable, rotate the body with straight arms With the load on the cable, rotate the body with straight arms, then pull handles away and upwards from the machine.?Generally suggest to work out with constant mode which?can be power on way out and slow return.

With opposite performance in Handle Single High-Low Woodchops.

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Finally, don’t forget to stretch, as the chest, back, shoulder, the core should be stretched after all workouts to keep your muscle “informed”.