Get back with these exercises.

Strengthen your posterior chain and stand taller!

Slumped over your desk or phone most of the day? Driving for long periods? Looking down at your desk or busy typing away for hours on end?

If you're guilty of this, like most of us in this IT dominated world then chances are we are tightening up through the chest, rolling shoulders forward, tightening up neck flexors. On the flip side the muscles on the back of our body (posterior chain) will become weaker, redundant for long periods of time, muscles may tighten like the lower back and hamstrings. They are not primed to then take loads when we do decide to move. We feel imbalanced.

The focus will be on adding pulling and extensor exercises into your routines whether that be scheduled exercise or just time on the floor after the kids are in bed.. 

Back Extension

Lying prone with arms outstretched, squeeze bum and lift either alternate or double feet and arms off floor. Lower and repeat.

Superman

Kneeling on all fours. Engage your core by drawing belly button to spine.Press up through upper back (avoid sinking between shoulder blades). Slowly extend opposite arm and leg. Focus on keeping back flat and not tilting to the side. Imagine a nice glass of expensive wine (or beer) resting on your lower back. Repeat 10x each side. To advance, touch hand to knee.

Seated Row

A resistance band is required. Sit with band hooked around feet or stand with band attached to a fixed object (e.g. pole). Be tall. Draw the elbows back past the waist/hips squeezing the shoulder blades.  Keep as much space between ears and shoulders, draw down (avoid hunching).

About the Author

Kate Morland

Kate Morland

This blog was started during my pregnancy in 2015 with our 3rd child. Toby and I are busy; we love our crazy busy life fill of active adventures, healthy food and taking time to smell the roses. We want to share our experiences with you to inspire and empower healthy and fulfilling lives. Watch us as we grow! 

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  • Toby Morland
  • Sarah Mafi
  • Kate Morland
  • Bryan Clements
  • Keegan Murphy
  • Toby Morland
  • Sarah Mafi
  • Kate Morland
  • Bryan Clements
  • Keegan Murphy
  • Toby Morland
    Personal Trainer

    I have had the privilege of playing professional rugby for over 10 years, which has played a pretty big part in shaping me into the person I am today.

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  • Sarah Mafi
    Personal Trainer

    I have grown up playing sport and keeping active. However, it wasn’t until my teenage years I became passionate about health, fitness and everything wellness.

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  • Kate Morland
    Dietitian/Nutritionist, Personal Trainer

    “Today is the day" my favourite start of a quote. I am all about taking on challenges, ticking boxes and empowering others around me to do the same. I'm a mum of 4, business owner and keep things real and practical.

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  • Bryan Clements
    Personal Trainer

    I believe exercise should be enjoyable and enhance your life, not a chore that you have to do to stay healthy. I strive to help my clients move well, function better and feel happier.

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  • Keegan Murphy
    Personal Trainer

    I enjoy and am grateful for the ability to move freely, and that coupled with my passion to help people drives me to help you reach your goals whatever they may be...

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