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Back to the Desk - Postural Muscles and Lumbar Spine HT Workout

Posted on Saturday, 05 September 2015   |   Written by

The average American sits at a desk job for approximately 10 hours a day.  Do these exercises to strengthen your back to prevent back pain and posture problems. Remember, to get up, walk around, and stretch as often as you can. 

Do 10-Reps (on each side) of each exercise.

 

Two-Arm Reverse Flies

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Facing the Human Trainer straps, hold one handle in each hand with both arms extended in front of you,
keep both elbows slightly bent, palms facing each other and hands close together.
Begin to open your arms so that they are extended at your sides as you retract your shoulder blades together. Return to start position and repeat.

       

 Rotational Pulley Power Pull

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Stand with feet hip width apart, facing towards the pulley. Begin leaning back slightly with both arms extended forward at chest height, palms facing in towards each other.
Keeping your core muscles engaged, pull the right arm back towards the chest as the left arm extends forward. Continue alternating sides maintaining a steady breath and
movement pace.
 
TIPS: Use your core muscles to initiate the rotation of the arms and body. Keep arms and chest lifted throughout the movement with head and neck in neutral alignment.

 

Rotational Pulley Alternating Flies
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Stand with feet hip width apart, facing towards the main straps. Begin leaning back slightly with both arms extended forward at chest height, palms facing in towards each other. Keeping the arms straight, pull the right arm back and to your side while rotating the torso with the right arm. Continue alternating sides.
 
Two-Arm Rotating Grip Row
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Start facing the straps. Hold one handle in each hand with palms facing down and arms straight at shoulder level. Pull your arms back towards your body so your chest comes to meet your hands. Both hands will rotate 180 degrees during the movement and finish facing up at shoulder level. Return to start position and repeat.
 
One-Arm Row 
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Start facing the straps. Grasp one handle in your right hand, palm facing in with you arm extended straight at shoulder level. Keeping your shoulders down, pull your body so your chest comes up to meet your right hand. Return to start and repeat position and complete the desired repetitions, then repeat with left side.
 
Two-Arm High Row 
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Start facing the straps. Hold a handle in each hand, palms facing down with arms extended straight at shoulder level. Keeping your elbows and shoulders down, pull your elbows back as you lift your body until your hands are by your ears with your elbows behind you. Return to start position and repeat.
 
We also suggest performing lumber (low back) exercises, neck, shoulder and anterior chain exercises and a full body stretching routine to compliment these and other posterior back exercises. 
Fitness Dame

Fitness Dame is the main blog writer for Astone Fitness News. She greatly enjoys bringing you easy to understand information on the latest in fitness and nutrition.

Website: www.facebook.com/pages/Fitness-Dame/261827333828236