straighten up buttercup!! exercise for a better back.

Many times we all forget to sit up straight, me included! We forget to realign our spine and to keep our shoulders pressed down away from our ears, to be honest this can be due to stress or just bad habits and yes people there are detrimental outcome to prolong bad posture, I've paid my dues with constant neck pain and tight chest that weighs me down, so today i want you all to find a mirror, and take a look at your shoulder how is it sitting down nicely. Notice if one is higher than the other, take note of if your shoulders are rounding forward, look at your head alignment and lastly see if your arms are swinging too far forwards from your body. 

Recognise and understand your body and deal with it, it took me years to understand my body and it also helps that I'm a personal trainer therefore the human anatomy isn't alien to me, but for you folk out there these tiny details that you notice can be fix! 

So if you want a better posture and stronger back here are some home exercises you can do, i can't help every one of you as much as i want too but i hope you get to learn something about your posture, or basically google (UPPER CROSS SYNDROME) read about it or stop using your phone so much and being a desk warrior with nagging pain, you can stop your own pain and not only look better but feel better overall!.

below are some exercises, i have no idea what they are called but i usually make up my own names and u can do it at home, no excuses everyone.

For exercise  number 1-4 perform 4 sets 10-15 repetition or more, for progressive exercises just do it on your knees. for exercise number 5, hold for 30 second each side or longer ensuring that middle back muscle is always engage, pretend there's a lemon right in the middle of your shoulder blades that you want to squeeze!


After which perform stretches number 1-4, holding it for 20 second-1minute for 2 sets, stretch until the point of discomfort but not sharp pain !


perform this exercises 3 x a week if you do not workout and trust me you will get a stronger back in no time! 

1)push ups hold focusing on squeezing your back on the way down, keeping elbow close.

2)thumbs up superman! for a letter t and pull yourself up and squeezing your shoulder blades.

3)basic superman

4)plank back squeeze 

5)side plank holds

1)lats stretch 

2) power lats stretch  

3)chest stretch 

4)power arm stretch

Don't worry ladies! your back won't look as muscular as mine! I've done pull ups for year and working on my back for ages but honestly i love my back! now its time to look after yours.