Bodyweight Back Movement For Better Posture

Alvin Netto Fitness > Blog > Tutorial Videos > Bodyweight Back Movement For Better Posture

Rounded shoulder or the hunched posture is very common because we spend a lot of time hunching our shoulders over a computer or our phones. Poor posture alignment can lead to problems like chronic back, neck, and shoulder pain.


This movement is called T-Press. It will strengthen your muscles in your back, leading to better posture and less pain as you get older.


We begin lying face down on the mat. Raise your heel and press your toe firm on the floor to stabilize your lower body. Straighten both of your arms in front with palms facing each other. This is your starting position.


Raise up your hand from the floor and pull them back toward your back pocket. Imagine drive your elbow back and squeeze your shoulder blades together. One of my favourite cues for my clients to feel their mid-back is imagined squeezing a pencil in between your shoulder blades. Then return to starting position while keeping your palm in the air.


Regression is resting your palm down on the floor after each repetition. Progression is using a stick or light weight for added resistance. I would suggest 1kg dumbbells or 2 water bottles.


Inhale when your arms are extended and exhale as you draw your elbow back. 3 sets of 15 repetitions is a good starting point. As you progress into your training, you may use this movement as part of your dynamic warm up routine to activate your back muscles for your training.

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