Every Gym’s Nightmare

Kelly,
Speaking of backs! For people who work out at home (dumbells) what are the key back exercises you recommend. I have the typically computer hunch syndrome and poor posture.

Lauren

I think the best exercise to combat the coputer hunch syndrome are rows. You can do these sitting with dumbells like so:

or you can do them in plank position with is a bit more challenging and works your core as well:

make sure not to rock your hips with these, and to keep yourshoulders square to the ground. You can do one set on one arm and switch or you can alternate.

as far as stretches I like mckenzie pose for the lower back:
lay on your belly hands are your sides, toes untucked. Press through your hands or forearms, depending on your flexibility, to raise your chest from the mat. you should feel a nice stretch in your lower back. dont force it; everything should be nice and relaxed.

Thenpush through your hands so you are sitting on your feet, nose to the mat and press through your shoulders- you should feel a stretch in your upper back.

My backs feeling a little bit better today- still tight but not as painful. Im going to treck to the gym and do a little elliptical, and a little stair master- even thought i hate it- to get some strength training in my legs. Knowing me, i will fall off the stairmaster and injure myself further, but its a risk Im willing to take.