We’re going to be working on the rhomboids and the shoulders. You want to skip this exercise if you have any acute pain in your upper back or your shoulders or any numbing and tingling while you’re doing the exercise. This is a great exercise to help improve posture because it strengthens the upper back which tends to get weak.

Amanda is going to get into home base position. The arms come to a 90 degree angle, bent at the elbow. Notice how she’s wrapping her hands in the TheraBand to help with the tension. She could also back away from the TheraBand if she wanted to. We’re using the Cadillac as a door knob but at home you would actually tie the TheraBand around your door knob.

You can see how this is going to work the shoulders. We want to make sure that our feet are hip width apart and we do not hyperextended the knees. Of course we want to feel the abs kicking in because we want to strengthen our core. We want to be working the upper back, the mid and low traps and stay out of  the neck.

We’re going to work the upper back by squeezing the shoulder blades towards each other.  Exhaling, moving the shoulder blades and inhaling to release the shoulder blades. Always making sure that we’re not hyperextending, we stay connected into the belly, reaching through the crown of the head for better posture. Making sure that we’re not working those upper traps. Really feeling the movement of the shoulder blades. We’re going to be feeling the shoulders working.

You want to make sure when you’re doing this that you stay in really good form so that you’re not working the neck. As soon as you start to feel fatigued I would suggest resting and then doing another set, otherwise you’re going to go up into the upper traps.

That’s the upper back,  the rhomboids and mid, low traps. Thanks Amanda.

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