Back and posture exercises

1. With a dumbbell in each hand (palms facing your torso), bend your knees slightly and bring your torso forward by bending at the waist; as you bend make sure to keep your back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The weights should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.
2. While keeping the torso stationary, lift the dumbbells to your side (as you breathe out), keeping the elbows close to the body (do not exert any force with the forearm other than holding the weights). On the top contracted position, squeeze the back muscles and hold for a second.
3. Slowly lower the weight again to the starting position as you inhale.

How much: 2 to 3 sets of 10 to 12 repetitions. Rest 60 seconds between sets.

1. Choose a flat bench and place a dumbbell on each side of it.
2. Place the right leg on top of the end of the bench, bend your torso forward from the waist until your upper body is parallel to the floor, and place your right hand on the other end of the bench for support.
3. Use the left hand to pick up the dumbbell on the floor and hold the weight while keeping your lower back straight. The palm of the hand should be facing your torso. This will be your starting position.
4. Pull the resistance straight up to the side of your chest, keeping your upper arm close to your side and keeping the torso stationary. Breathe out as you perform this step. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. Also, make sure that the force is performed with the back muscles and not the arms. Finally, the upper torso should remain stationary and only the arms should move. The forearms should do no other work except for holding the dumbbell; therefore do not try to pull the dumbbell up using the forearms.
5. Lower the resistance straight down to the starting position. Breathe in as you perform this step.
6. Repeat the movement for the specified amount of repetitions.
7. Switch sides and repeat again with the other arm.

How much: 2 to 3 sets of 10 to 12 repetitions. Rest 60 seconds between sets.

1. To begin, lie down on an incline bench with the chest and stomach pressing against the incline. Have the dumbbells in each hand with the palms facing each other (neutral grip).
2. Extend the arms in front of you so that they are perpendicular to the angle of the bench. The legs should be stationary while applying pressure with the ball of your toes. This is the starting position.
3. Maintaining the slight bend of the elbows, move the weights out and away from each other (to the side) in an arc motion while exhaling. Tip: Try to squeeze your shoulder blades together to get the best results from this exercise.
4. The arms should be elevated until they are parallel to the floor.
5. Feel the contraction and slowly lower the weights back down to the starting position while inhaling.

How much: 2 to 3 sets of 10 to 12 repetitions. Rest 60 seconds between sets.

1. To begin, lie straight and face down on the floor or exercise mat. Your arms should be fully extended in front of you. This is the starting position.
2. Simultaneously raise your arms, legs, and chest off of the floor and hold this contraction for 2 seconds. Tip: Squeeze your lower back to get the best results from this exercise. Remember to exhale during this movement. Note: When holding the contracted position, you should look like superman when he is flying.
3. Slowly begin to lower your arms, legs and chest back down to the starting position while inhaling.

How much: 2 to 3 sets of 10 to 12 repetitions. Rest 60 seconds between sets.

1. Begin with your arms extended straight out in front of you, holding the band with both hands.
2. Initiate the movement by performing a reverse fly motion, moving your hands out laterally to your sides.
3. Keep your elbows extended as you perform the movement, bringing the band to your chest. Ensure that you keep your shoulders back during the exercise.
4. Pause as you complete the movement, returning to the starting position under control.

How much: 2 to 3 sets of 10 to 12 repetitions. Rest 60 seconds between sets.

1. Run a band around a stationary post like that of a squat rack.
2. Grab the band by the handles and stand back so that the tension in the band rises.
3. Extend and lift the arms straight in front of you. Tip: Your arms should be straight and parallel to the floor while perpendicular to your torso. Your feet should be firmly planted on the floor spread at shoulder width. This will be your starting position.
4. As you exhale, move your arms to the sides and back. Keep your arms extended and parallel to the floor. Continue the movement until the arms are extended to your sides.
5. After a pause, go back to the original position as you inhale.

How much: 2 to 3 sets of 10 to 12 repetitions. Rest 60 seconds between sets.

1. Stand erect with a dumbbell on each hand (palms facing your torso), arms extended on the sides.
2. Lift the dumbbells by elevating the shoulders as high as possible while you exhale. Hold the contraction at the top for a second. Tip: The arms should remain extended at all times. Refrain from using the biceps to help lift the dumbbells. Only the shoulders should be moving up and down.
3. Lower the dumbbells back to the original position.

How much: 2 to 3 sets of 10 to 12 repetitions. Rest 60 seconds between sets.

1. Choke the band around a post. The band should be at the same height as your elbow. Stand with your left side to the band a couple of feet away.
2. Grasp the end of the band with your right hand, and keep your elbow pressed firmly to your side. We recommend you hold a pad or foam roll in place with your elbow to keep it firmly in position.
3. With your upper arm in position, your elbow should be flexed to 90 degrees with your hand reaching across the front of your torso. This will be your starting position.
4. Execute the movement by rotating your arm in a backhand motion, keeping your elbow in place.
5. Continue as far as you are able, pause, and then return to the starting position.

How much: 2 to 3 sets of 10 to 12 repetitions. Rest 60 seconds between sets.