Strengthening a particular muscle, as suggested by a physiotherapist, can help enhance posture and alleviate upper-back discomfort.
Physical therapist Alysha Eibl from Complete Pilates recommends focusing on the often-neglected rotator cuff muscles for improved posture and shoulder function. Here are three exercises she shares to help you get started:
- External Rotation with Resistance Band
This exercise targets the rotator cuff muscles by rotating the arm outward against resistance, helping stabilize the shoulder. Tie a resistance band around a door handle or a pole, and perform the exercise on each side, with 15-20 reps on each side.
- Scapular Retraction
Focusing on pulling the shoulder blades back and down, this exercise strengthens the muscles around the shoulder girdle, promoting better posture and shoulder mechanics. You can perform this exercise in a seated or standing position, with 15-20 reps.
- Prone Horizontal Abduction
Performed lying face down, lifting the arm out to the side engages the rotator cuff and upper back muscles to improve shoulder stability. This exercise can be done regularly or as a warm-up to usual workouts.
Proper Technique
For the lateral raise exercise, hold a 1-2.5kg weight in each hand and keep chest open, looking straight ahead, and shoulder blades drawn together. Avoid using legs to move and get arms up.
When performing the resistance band arm extension exercise, keep elbows at 90° and upper arms in contact with sides. Pause for two seconds when pulling the band out and return the band with control for two seconds to increase the difficulty.
Importance of Rotator Cuff Exercises
The rotator cuff muscles are always active and it's beneficial to get them in a stable position for better movement, especially at heavier weight. Larger muscles like chest, shoulders, and biceps are often focused on, but it's important to also consider the rotator cuff for posture improvement. Alysha Eibl recommends doing a high number of repetitions for rotator cuff exercises, as they are smaller muscles and endurance-based.
The discomfort around the upper back is common and can impact posture, causing slouching or tension in the shoulders. By incorporating these exercises into your routine, you can help alleviate this discomfort and improve your posture.
So, start incorporating these exercises into your workout routine today, and reap the benefits of a stronger, more stable shoulder and improved posture!
- To complement the rotator cuff exercises recommended by Alysha Eibl, consider incorporating yoga poses like the Downward Dog and Warrior III for increased flexibility and better overall fitness-and-exercise and health-and-wellness.
- In addition to the exercises provided, science suggests that regular yoga practice can contribute to improved posture and shoulder function, making it an excellent companion to your fitness-and-exercise routine.
- As you immerse yourself in a holistic approach to movement, consider exploring fusion workouts that combine yoga with strength training, Pilates, or cardio exercises to achieve a balanced, flexible, and strong body for optimal health-and-wellness.
