Upper body strengthening routine

Video Transcript

Hey everyone, Dr. Alibhai here from Stuart Chiropractic. Today, I’m going to teach you some exercises to strengthen the middle of your back, as many of us have forward-rounded shoulders that need opening up. I’ve got an exercise band here; you can find these on Amazon. You may not have a carabiner, but you can get a hook that goes behind your door, anchoring the band when you close the door.

You’ll find that in your bag when you purchase it online. Hook that in, grab both ends ensuring there’s even tension. I’m going to take a couple of steps back, which is where I like the tension. Get into an athletic stance if that feels more stable for your lower back. It’s really important that you’re comfortable here.

Let’s get into more of a lunge stance since it’s a bit more challenging. We’re going to start with one arm at a time. With my left leg forward and my right leg back, I’m going to make it a bit harder by getting into a deeper lunge. You can stay up higher if you want. I’m nice and compact here, my rib cage is down, I’m not flaring up, so my abs are engaged.

Pull the band into my shoulder, just like this. If I’m on this side, I’m pulling like this, not letting my shoulder drive forward. I’m bringing my elbow to my ribcage and locking it down. Look straight ahead, keeping everything locked in place.

I’m going to do this for 10 to 12 reps. I like to use a format where we do 15 reps for one set, then increase the tension and do eight reps, and then go even further and do four reps, where I’m really pulling a lot harder. You’ll notice your core turning on to maintain your position.

After you’ve done that, switch the bands around and come into this position for another athletic split stance. Alternate like you’re punching. Keep your shoulders down and back, locked in, and then push out. I’m going to do that for 10 to 12 to 15 reps, increasing the tension as needed. You might have to switch the type of band. Do that for eight reps and then go down to four.

You’re building endurance and strength at the same time. The next and third exercise is great for the core, called the Pallof press. Stand facing away from the anchor point, bring the band close to your belly button. Depending on the band, you might need a bit more tension. Stand tall through the spine, lock down the ribcage so it’s not flaring up, this keeps everything engaged.

Place one hand over both sets of handles, and the other closing over. Bring your hands away from you, breathe in as your hands go out, hold there for three seconds, then breathe out. The further you step away, the harder it gets. You’ll really feel the core engage, trying to keep you stable.

Make sure your neck isn’t cranking down. Switch sides and follow the same repetition rule: 12 to 15, then increase the intensity and go down to eight and four. The three exercises are single-arm pulls, single-arm pushes, and the Pallof press. This whole routine, if done three times, should take no more than 10 minutes. Let me know how it goes; this will get you a lot stronger. Bye now.