May 23, 2024

Seated Row for Better Posture

Fit Body:

Seated Row

The Seated Row is an effective exercise to strengthen your upper and middle back muscles. These are essential muscles for maintaining good posture while sitting, standing and lifting. Begin seated with your feet forward and flat. The seat  should be at a level where your hips are slightly higher than your knees, and your feet can rest on the floor comfortably. Next hold a handle in each hand. Pull your shoulders down and back, and your belly button in. Begin by pinching your shoulder blades together, then keeping your torso stable, pull both handles in toward your chest about 6-8 inches. Pause to break momentum, and then slowly return to your starting position with both arms straight.


*Consult your physician before performing exercise.


Push Ups for Strength

Get Fit Quick Tip:

Bench Pushups

Bench Pushups are a great exercise to challenge your upper body and your core. Using the bench is also an effective option to reduce tension on your neck and shoulders, and still reap the strength benefits of push ups. Begin with your hands slightly wider than shoulder width. Extend your legs so you are on your toes only, and hold your body straight. Bending from your elbows, slowly lower your chest toward the bench. Pause for one second to break momentum. Next, extend both arms and return to your starting position to complete one rep. Do ten reps.


*Consult your physician before performing exercise.

Row for Upper Body Strength!

Get Fit Quick Tip:

Row for upper body strength!

Rowing strengthens your upper back, lower back, shoulders, arms and core. Master proper form without weight first, and then choose a light weight to begin adding load to your muscles. Maintain proper posture and control during the entire range of motion. Bend forward from your hips, keep your back aligned with your chin tucked into your chest. Hold the barbell slightly wider than shoulder width. Pulling your shoulders back, lift the bar toward your belly button, pause, slowly lower the bar until your arms are straight. Start with 10 reps.


*Consult your physician before performing exercise.


Push-Ups Too Easy?

Get Fit Quick Tip:

Do Plyometric Push-Ups

Begin in a push-up position. Pull your abdominal muscles in tight, with your spine aligned. Inhale and lower your body down toward the floor. Immediately upon extending your elbows, exhale, push up and jump both hands off the floor. Land gently, lowering your body down toward the floor to complete your rep. Begin with 5 repetitions.


*Consult your physician before performing exercise.

Pushups…To Go!

Get Fit Quick Tip:

¬†Pushups…To Go!

Choose any solid and stable surface and crank out a set of 5-10 pushups. The sink, counter, desk top, back of a chair, hood of your car, park bench, all provide great surfaces to add fitness into your day. The key is to maintain good posture with your back straight. Here are a few progressions if you’re looking for variations:

Lift and hold one foot up off the floor.

Slow your pace to allow a 4 second count when lowering and pushing.

Add in a 10 second plank hold in between each rep.

Lift and hold one leg out to the side of your body.

Hold the pushup for 5 seconds when your arms are bent.

Extend your elbows only half way up when pushing.


*Consult your physician before beginning exercise.