I recommend this exercise to maintain good POSTURE and lower back strength AND to ESTABLISH good posture or to CORRECT bad posture and to BUILD lower back strength.
Hunched backs and forward drooped shoulders are characteristics of poor posture resulting from underdeveloped posterior(rear) muscles.
The “SuperWoman” engages the rear shoulder, upper back and lower back muscles throughout the entire exercise. The SuperWoman builds strength and wakes up DORMANT muscle activity so that the muscles responsible for good posture are engaged when standing or sitting.
☝️Because the lower back is involved when lifting weights, core exercises, isometric moves where the trunk is horizontal and wearing heels, The SuperWoman is an ideal exercise to build lower back strength.
Day 19: Choose Posture “Sit up straight. Don’t slouch. Stand up straight. Chin up and shoulders back.” We have all heard this over and over again throughout our lifetime from parents, teachers, coaches, and grandparents. Did you really listen though Or did you correct it for 2 seconds while they were looking at you and then slowly settle back down into the nice comfortable slump. Good posture is difficult to attain. I preach it all of the time and still I find myself correcting it constantly in order to avoid that dreaded hump in the back of the neck. I bet some of you are reaching to the back of your neck now feeling the size of that hump. But how did it get there -
It didn’t happen overnight and now I am seeing it develop at younger ages than ever before. Most of this particular postural change happens due to the constant head flexion (looking down) that we do on a daily basis. Be it on a computer, on a phone, writing, reading, watching tv while laying down, sleeping with too many pillows under the head, or even walking. I challenge you to look around throughout the day and make a mental note of how many of us are constantly staring downwards. This downlooking posture not only affects our neck, but it also changes the rest of the spine to flex with it. Therefore putting more pressure on the middle and lower back as well. -
It is difficult to correct your posture and in some cases it is nearly impossible to correct it. But doing nothing is not an option. You may feel more pain initially, due to your body exercising new body position that it isn’t used to. For good posture think shoulders rolled down and back, and your head looking forward and not downward with a slight retraction backward. If you do these movements you will feel the rest of your body adjust correctly. If this is a painful position to reach and maintain you may need to see a chiropractor as we can help! -
A few more things. Bad posture → low energy, decreased oxygen intake, increased muscular strain, and bad biomechanics. Good posture → more energy, increased oxygen, decreased stress on spine and muscles, and improved biomechanics!
Never slouch again!
Posture effects our moods, our productivity and our health! So let’s fix that slouch. Posture flexi helps remind you what great posture feels like, reminds you when you start to slouch and encourages your muscles for better posture from day 1.
1 - Over a week ago I ambitiously set out to do 110kg deadlift for the first time but never took into account that it would be extremely fucking difficult considering I’ve never felt that weight before.
As you can see the Hunchback of Norte-Dame came out to play so it was rather clear I wasn’t getting it (hence the pissed off look on my face😡) 2 - Today 100kg for 2 pretty decent reps. I was aiming for 3 but once again the Hunchback was back so I wasn’t risking injuring myself. BUT I’m rather proud of myself either way 🤗🏋🏼♀️
Just need to keep reminding myself - Baby steps are the best way forward💪🏻👶🏼