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Working long hours at our desks, picking up kids, lugging heavy bags… we put a lot of pressure on our backs throughout the day. The key is to do it safely. With a bit of targeted strength training, you can build the core, back, and shoulder muscles necessary to not only combat the negative effects of prolonged sitting and heavy lifting — think poor posture and stiff muscles — but minimize your risk of injury, as well.
Whether you’re tackling a video conference or scooping up your little ones, strength training provides the essential support your spine needs to stay aligned, reducing strain and preventing chronic pain. Below are six movements that you will find across Fittle’s workouts or can easily incorporate into your own sets, all designed to boost stability and improve posture.
Deadlifts strengthen the entire posterior chain – lower back, glutes, hamstrings — and teach proper lifting mechanics to prevent injury.
Use bent-over rows to target upper and mid-back muscles for better shoulder alignment. They also encourage retraction and depression of the scapula.
Face pulls help improve shoulder stability and mobility and strengthen your rear delts and traps, counteracting rounded shoulders.
The simple yet effective plank engages deep core muscles to support spinal alignment and builds endurance for maintaining good posture throughout the day.
Reverse flys strengthen upper back and posterior shoulders to open up the chest as well as helping to combat forward head posture.
This move emphasizes hamstring and glute activation, reducing lower back strain. It also encourages hip hinge mechanics for proper movement patterns.
