Posterior Training in an Anterior Dominated World
We live in a world so focused on the anterior that the front of our bodies get all the attention, while our backs are constantly neglected. We sit at desks all day hunched forward, staring at our computer screens day in and day out, teaching our bodies poor posture and many bad habits. Even when we hit the gym we focus on the front of our bodies. As a population we love to work our abs, biceps and chest and we forget about the need for balance in our training. So, let’s work those backs!
1. Good Mornings- Erector Spinae, Gluteus and Hamstrings https://www.youtube.com/watch?v=9dLt2vYR9xE
2. Pull- Latissimus Dorsi https://www.youtube.com/watch?v=zib7R86OcxE
3. Row- Rhomboids https://www.youtube.com/watch?v=eqmRrhzhQ5s
4. Hip Bridge- Gluteus and Hamstrings https://www.youtube.com/watch?v=XEWdqVXZC_I
(these can also be performed on the ground if you don’t have access to a stability ball)
5. Reverse Plank- Gluteus, Erector Spinae
As great as it would be to have endless time to spend in the gym working on the posterior side of the body, we all know sometimes it is harder to find the time than we would like, so, throughout your day at work try to focus on your posture, and work on strengthening those small, supportive muscles.
1. Pull shoulders up, back, and then let them drop naturally. This is where they should be throughout the day, not up next to your ears.
2. Think of squeezing your shoulder blades together as much as you can, hold for 15-30 seconds, then release. This is training your small stability muscles in the back to hold that posture tall.
3. Remember that your chair has a back for a reason. If you are constantly hunched forward trying to see your screen or just continually find yourself in this position, lean back every once in a while. Not only will this help your posture, but it will help your eyes as well.
Whether it be your next time at the gym, or just today as you sit in the office, focus on having that good, tall posture and never neglect the back of your body. Be sure to always partner working your back with your chest, just as you work both your biceps and triceps. Working opposing muscle groups keeps your body balanced, and will increase your overall strength.
Becca Capell, iFit Head Trainer