Health And Fitness Mag Feature: The best moves to create a good posture

October 3, 2017

This month, expert trainer Jean-Claude Vacassin, owner of W10 Gym, talks us through the best moves to create a good posture.

1. BAT WINGS

BENEFITS: As the largest muscles in your arms, the triceps are responsible for the most upper-body definition. With this targeted routine, you’ll not only feel the burn in your arms, you’ll also strengthen your core.

-Grab a dumbbell in each hand and stand with your feet shoulder-width apart.

-Bend at your hips and lower your chest until it’s parallel to the floor.

-Squeezing your elbows tight to the sides of your body, pull them back as far as you can while also squeezing your shoulder blades together.

-Hold for five seconds.

-Release slowly, bringing your arms back down to the starting position.

-Repeat.

2. UP AND OVERS

BENEFITS: This simple exercise works on mobility and scapular retraction (pulling your shoulder blades together) and reinforces good upper-back posture. Stand with your feet shoulder-width apart.

-Grab each end of a resistance band and pull it tight.

-Lift your arms up, keeping them completely straight at all times.

-Bring your arms over your head and behind your body as low as you can, while rotating your shoulders.

-Bring your arms back to the starting position and repeat.

3. FACE PULL

BENEFITS: As well as being a great exercise for building your shoulder muscles, face pulls are also incredibly effective for improving your posture, shoulder health and preventing injuries.

-Stand with your feet hip-width apart facing a high pulley with a rope or dual handles attached.

-Lean back onto your heels while keeping your core tight and your back and arms straight.

-Pull the rope or handles directly towards your face, separating your hands as you do.

-Keep your upper arms parallel to the ground.

4. BAND-RESISTED HIP BRIDGE

BENEFITS: This move opens your hips, fires up your glutes and strengthens your back and core, and gives an extra challenge at the top of it.

-Lie on your back with your knees bent and feet shoulder-width apart and flat on the ground.

-Place the band under the arch of your feet and across the top of your hips, holding it in place with your hands if necessary.

-Drive your feet into the floor, pushing your hips up until you have a straight line between your knees, hips and shoulders.

-Squeeze you glutes tight against the band at the top, before slowly returning to the start.