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Lynne Brick's Fit Tips ArchiveLynne Brick's Fit Tip #34, 2008 —
Back to Back
(Please click here to view the video that accompanies this fit tip!)
This week's Fit Tip was brought to you from the beautiful city of Lisbon, Portugal. Since I've had two back to back international trips, first to Ireland and now to Portugal. Therefore, I thought it was "fitting" for me to focus this week's fit tip on getting "back to your back"!!
Here are three exercises that fabulous to help you to strengthen your great posture muscles, to counter balance the very strong chest muscles, to stimulate your nervous system which helps support every system in your body and to decrease the risk of back discomfort or pain which effects 8 out 10 people.
Before you begin any exercise, be sure to start with great posture; chest tall, abdominals tight, spine aligned in a line, shoulder blades squeezed together, cheek bone aligned over you clavicle.
The best part is all you need is a little "rubber"! No matter where you are in the world, you can conveniently pack a rubber band with you. It is light weight and easy to slip into your suitcase or briefcase. I recommend a fitness rubber band that is ½" W X 12" L . It is a great tool you can use for your upper body or even your lower body and can be purchased from a fitness equipment supply store.
Back to Back Move 1: Rotator Cuff Toner
- Hold the rubber band in your right hand, palm up
- Secure the other end of the band with your left hand at your waist
- Start with you palm up and your hand in front of your hip.
- Keep your elbow next to your side as you move your hand out to the side of your body, keeping your palm up, as if you are serving a tray of hors d'oeuvres!
- Return to start position
- Keep your shoulder blade squeezed together behind you as you do 12-15 reps on one side
- Reverse on the other side
Back to Back Move 2: Reverse Fly
- Start holding the rubber band in both hands at chest height and elbows at shoulder height, with your thumbs pointing to the sky.
- Maintain tension in the rubber band as you squeeze your shoulder blades together
- Avoid just moving your elbows. Instead, focus on connecting your body to your mind as you squeeze the space between your shoulder blades
- Do 15-20 repetitions
Back to Back Move 3: Lat Pull Down
- Hold onto the rubber band with both hands. Place one hand overhead at a 45 degree angle. This is your stabilizer.
- With the opposite hand, engage your shoulder blade back and down, and pull the elbow back and down.
- Release the arm back to the start position
- Start with your thumb facing the rear. As you pull down, have your thumb face your ear. Return the arm with your thumb facing the rear again. Do 15-20 reps.
- Reverse other side
P.S.
Please click here to view the video that describes this fit tip. All you need is a video function. It is "white listed" and not spam.
You Go Girl!
Resources:
www.LynneBricks.com
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