If you have problems with keeping your shoulders straight, it is necessary to perform some exercises to strengthen your back muscles. Attention, these exercises are not recommended in cases of back pain without first consulting the physiotherapist.
Kujdes, këto ushtrime nuk rekomandohen në rastet e dhimbjes së shpinës, pa u konsultuar më parë me fizioterapistin tuaj.
Let us show you some exercises, with equipment, that you can perform in the gym.
*For naming convenience, the devices will be in English.
- Seated Row Machine
While sitting, you pull out two handles parallel to you, as if you were driving. Strengthens the upper back and shoulders. - Deadlifts
Lifting dumbbells engages the entire body from the heels to the upper back, strengthening the spine. - Lat Pulldown
This exercise for the arms consists of pulling an iron bar positioned upwards, which you pull towards yourself. Targets the hip and shoulder muscles preventing the body from slouching.
- Face Pulls
After attaching the special handle to your device at face height, pull it towards your face with open elbows. You will feel the tightness in your upper back. The back muscles will be strengthened, combating the slouching of the shoulders. - Plank
Now we come to the plank. Where 30 seconds seem like a lifetime. The stability of the 'axis' of the body is very important for upright posture. While performing this exercise, your body should be in a straight line from head to toes for 30-60 seconds.
An essential suggestion for effective results is to pay attention to the form in which you do these exercises. This is the only way you can train the right muscles.
Do these exercises 2-3 times a week, don't forget to stretch before or after training.
See you at the gym!
