shoulder exercise


Flashback Friday: Back Sequence

Today we're bringing back an oldie but a goodie - a full back sequence designed to work your shoulders and back for posture, toning and tightening. While it may be rainy and cold today, don't let this weather fool you. Tank top season is around the corner and there's no better way to take advantage of that than by working your upper back.

In addition, these back exercises will help strengthen your posture which may have taken a hit from a long winter of sitting at a desk or huddled on the couch. Enjoy!

Today's move of the week is all about bringing sexy back. It's tank top season and it's all about making sure your back and shoulders look strong and sexy in them. The three moves in today's sequence work your upper back, focusing your posture by toning and tightening.

Tips to Keep in Mind:

- Lay flat on your stomach
- Squeeze between your shoulder blades
- Keep your core tight


Move of the Week: Renegade Rows into Shoulder Press

Today's move is a killer... a total body killer that is. These 2 exercises are a great combination that can be done at home with some light dumbbells. By combining the two exercises you're going to get a great shoulder, back, core AND glute exercise to leave your entire body feeling tight and toned.

The first is a Renegade Row that is perfect for your core and upper back. Remember to keep your abs tight and your back flat as you pull the weights up and back. Squeeze your shoulder blades together as you pull the weight back to really work your upper back.

The second workout is a Kneeling Press. Keep your glutes and core engaged as you push the weights up over your head to really work the top of your shoulders. If you're feeling strain you can put your hands in a more neutral grip to take pressure off your shoulders.


Move of the Week: Bird Dog

Ok, who doesn't love an all over workout in one move? Want something even better? This full body workout move can be done at home! As in, inside your house where no one needs to see you.

Today's move is call the Bird Dog. This move rocks your core and glutes as well as focuses on shoulder stability and strength. Can you get any better than that?

Tips to Keep in Mind

  • Keep your core tight and your lower back flat
  • Keep your toes pointed down throughout the movement
  • Keep your body flat and level as you push your leg and opposite arm out


Move of the Week: Scalp Push-up to Downward Dog

Tank top season is right around the corner and today's move is all about showing off those arms and shoulders. This double move (Scalp Push-up into a Downward Dog) helps with shoulder stability and lubrication which allows for better movement, posture and a more defined back. Can it get any better than that?!

Things to Keep in Mind:

  • Keep your core tight throughout the entire movement
  • During the scalp push-up keep your elbows locked and squeeze your shoulder blades together
  • Push your hips up and back during Downward Dog to stretch hips and shoulders


Move of the Week: Floor Slides

Have you ever gotten up after a long day of sitting over your computer and felt the tension in your upper back and shoulders? In this day and age technology rules our lives. We're constantly hunching over our computers, phones and tablets. This bad posture for long periods of time leads to rounded shoulders and pain in the upper back. This week's move focuses on opening up the chest and shoulders to help relieve tension and improve posture.

Tips to Keep in Mind:

  • Keep your legs up and your lower back flat on the floor
  • Press your shoulder blades, elbows and hands into the floor
  • Move up and down, pressing your shoulder blades together