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5 Exercises for Upper-Back Strength

5 Exercises for Upper-Back Strength | Fitness | Scoop.it

The postural muscles of the common man aren't what they used to be. We slouch all day in front of the computer; we thumb our phones to death; we barely look up from our meals to make eye contact with our families. The trouble is, these muscles play a huge role in the gym. They balance out a strong bench press. They resist forward folding under a heavy squat. And they keep shoulder blades in alignment and can restore all the modern damage we inflict.


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Rescooped by Aaron Spesard from The 5 Chambers Of Fitness
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5 Weightless Exercises That Will Improve Your Balance

5 Weightless Exercises That Will Improve Your  Balance | Fitness | Scoop.it

If you find yourself needing to sit down to take off your shoes, it might be time to start paying attention to your sense of balance.

People don't usually think about balance until they fall, but little signs such as relying on handrails to go up and down stairs can be early warnings that stability is starting to go, says Jason Jackson, a physical therapist at Mount Sinai Hospital in New York. These changes won't show up on the formal assessments that doctors use for people with balance disorders, such as the Berg and Tinetti scales.


An important age range for improving balance is the 30s and 40s. While most people don't develop serious balance problems until well into their 50s, experts recommend that otherwise healthy people keep active and do simple exercises to challenge the body and keep steady into old age.

Balance-Boosting Exercises

Walk in a circle or oval. Make the circle or oval smaller and smaller so the curve becomes tighter.Stand on one leg (hold on to a counter if you need to) and do leg lifts to the front, side, back, and up like you're marching. This exercises four groups of muscles in your hips, which are important to preserving balance.Get up from your chair 10 times in a row without leaning on arm rests. Alternate between your feet in wide stance and close together. Make it more difficult by closing your eyes.Put five cones (or other objects) in a straight line and weave between them.Stand with feet shoulder-width apart. Put your right foot in front of your left, and shift your weight onto your right foot so that the left heel is off the ground. Do this 10 times. Repeat with left foot in front of the right foot. Variations: Do the exercise alternating feet or stepping backward or with your eyes closed.

 

See more at: online.wsj.com

 
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