Upper Back & Chest Strengthening

We will be demonstrating an exercise called Rows. This exercise helps to open up the chest and strengthen the upper back, making it easier to maintain proper posture.

For this exercise, you will be using an exercise band. Each band has a different resistance. The resistance increases from yellow, red, green, and blue. Yellow the lightest resistance and blue the strongest. Choose the band that challenges you, yet doesn’t stress the muscles too much.

Step One: Begin by standing in tall posture with the shoulders down and back and chin tucked.

Step Two: Grasp the ends of the band in front of you at shoulder height with the arms outstretched.

Step Three: Tighten the abdominal muscles to prevent swaying during the movement.

Step Four: Pull back on the bands in a slow and controlled manner until the hands reach the chest at shoulder height, similar to the motion of rowing a boat. The shoulder blades will naturally squeeze together. Repeat 10-20 times depending on ability. The goal is to do three sets of 20 repetitions.

As your muscles strengthen, move up to the next level band.