6 Easy Moves That Will Improve Your Posture

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Even those every-single-day-without-fail exercisers spend the majority of their life sitting in a chair. Maintaining that position day in and day out while you squint at a screen can really mess with the body, causing your shoulders to hunch, chest to become tight, and your neck to jut forwards at an unnatural angle. (AKA text neck…a modern ailment if ever there was one.)

Jenny Holahan, head trainer at Bari Studio, has six simple and effective exercises that will strengthen the muscles of your upper back. Her go-to moves are the perfect antidote to bad posture, and will have you walking taller and more elegantly in no time. You’ll need a set of dumbbells and a resistance band, but you can always try the moves without any equipment first. And if you’re up for a challenge, follow the bonus burn instructions under each move.

1. Warrior Row — do two sets of 15 to 20 reps on each side

Courtesy of Esme Benjamin

• Start in Warrior 2 position with right foot forward and rest your right elbow on your right thigh.
• Grab a five-pound weight in your left hand and reach the weight down toward the floor.
• Now pull your left elbow back, brushing it alongside your rib cage. Make sure to squeeze the muscles behind your shoulder and then straighten your left arm.
• Do two sets of 15-20 reps on each side.

Bonus Burn: Place less weight on the supporting arm and your abs will work overtime to hold your body in position.

2. Flamingo Reverse Fly — do two sets of 15 to 20 reps on each side

Courtesy of Esme Benjamin

• Stand on your right leg with a three- to eight-pound weight in each hand.
• Lean forward and lift your left leg until your body and leg are in one straight line (think like Warrior 3 pose), and the weights are reaching down towards the floor.
• Engage the muscles of your back to open your arms outwards until they reach the height of the shoulders.
• Then, keeping the core engaged and the bottom ribs drawing towards one another, lower them back down with control.
• Do two sets of 15-20 reps on each side.

Bonus Burn: Lower and lift the leg as you close and open the arms.

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