3 Moves To Fix Shoulder Rounding And Relieve Back Pain!

Do you spend your day at a desk? In a car? Staring at a screen? Does your neck ache from a forward tilt and rounded shoulders? Do you experience lower back pain?  Do you feel stuck in a forward hunch position?

If the answer to any of these questions is yes, then it might be time to dedicate a portion of your fitness training to posture correction.

As a general rule, I perform the following exercises EVERY SINGLE NIGHT to make sure that I maintain healthy posture and never experience back pain.

I was born with a hemivertebrae which caused severe scolious and a lot of back pain in my youth. I've been able to avoid any serious injury/ pain by spending the necessary time maintaining good posture and strengthening my back muscles.

Let's take a look at three moves that can strengthen our back, improve posture, and relieve pain between the shoulder blades and in our lumbar spine.

*Always consult a healthcare professional before attempting any exercise or beginning any fitness/nutrition program.

Laying Band Pull

This is a great move to engage your trapezius and help strengthen your back muscles while also improving posture.

Lay face down with your spine neutral. Grip a resistance band at shoulder width. Bring your traps together as the band passes behind your head. Hold for a 1-3 second count. Release your traps and allow the band to return to your starting position. For added difficulty and to engage your lower back, glutes, and hamstrings, squeeze your glutes and raise your thighs off the floor.

I perform 2 sets of 15-20 reps.

Laying External Rotation

I use this move to externally rotate my shoulders and remove any forward tilt I experience from my push day workout.

Lay face down with your spine neutral. Grip a resistance band at shoulder width. Start with palms facing down, then rotate your shoulders back so the band passes behind your head and you finish the move with your palms up. Then return your arms to the starting position. For added difficulty and to engage your lower back, glutes, and hamstrings, squeeze your glutes and raise your thighs off the floor.

I perform 2 sets of 20 reps.

Laying Lumbar Rotation

I use this move to stretch my lower back muscles and relieve pain in my lumbar spine.

Lay face down with your spine neutral. Raise one leg off the floor and rotate it across your body until your foot touches the floor, or as far as your flexibility allows. Make sure to keep your torso in place as much as possible for maximum stretch. Return the leg to your starting position. Repeat on the other side.

I perform 2 sets of 12 reps on each side.

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