Issue Date: September 7, 2008
Shape your shoulders. Boost your back.
Pull yourself into fitness with a resistance band.
By Jorge cruise
Tone and tighten your shoulders and back with these strengthening, posture-improving moves. Exercises are shown using a resistance band, which is a simple and easy-to-store piece of equipment great for at-home exercises. These moves also can be done using dumbbells.
Exercise 1: Upright band row (shoulders)
1. Stand in the center of a resistance band with your feet together and knees slightly bent. Hold the handles of the band with your arms in front of you, palms facing your body, and elbows slightly bent.
2. Exhale as you pull the handles up toward your chin, stopping when your hands are just below your chin. Inhale as you return to starting position. Prevent strain on your neck by relaxing your neck muscles and focusing on your shoulders.
Repeat exercise 12 to 14 times.
Exercise 2: Band row (back)
1. Using the door attachment (it comes with most bands), secure a resistance band at about shoulder level. Grasp the handles with your palms facing down, arms extended at chest height, and step away from the band enough so that it doesn't leave any slack. Step one foot out in front of the other, keeping your back straight and abs tight.
2. Exhale as you pull the band toward your chest in a rowing motion, keeping your elbows close to your body throughout the movement. Hold and squeeze your shoulder blades together, then inhale as you return to starting position.
Repeat exercise 12 to 14 times.
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