But loosening the muscles of the shoulders and chest is only part of the challenge. You’ll need to build and engage the muscles in the lower and upper back. So let’s talk about some exercises that will help with that.
First: the row.
Yes, the mighty Row! One of the key movements of the body. One of the best exercises you can do! The Row not only builds muscle and burns fat, but can also help build up those postural muscles to fight off shoulder rounding and hunching.
So how do we do it?!
First, you’ll need a dumbbell, barbell, t-bar, or rowing station. I recommend beginning with a rowing station, as it is simple and relatively easy to use, regardless of postural issues. I will describe the exercise as if you are at a rowing station, though the basic form is the same if you’re using a barbell or a t-bar.
Seated at a rowing station, you should see a place to put your feet. I recommend grabbing the handle/grips before resting your feet there—to avoid unnecessary strain on the back later. Once you’re seated, feet on the platform, and ready to exercise, check your posture in a nearby mirror. Hopefully your butt is flat on the seat and you have a natural curve through your lumbar spine. With your back slightly arched and your abdominal wall engaged, you’re ready to row. Begin the movement by purposefully squeezing the muscles between your shoulder blades and purposefully drawing the bottom tips of your shoulder blades closer together. Cue your body to know which muscles you’re trying to hit. Then, squeeze your shoulder blades together as you pull the handle/grips toward your midsection. At the end of the movement, your elbows should be just slightly behind you. Pause there, making sure to really squeeze those shoulder blades together, and then control the weight as you return to the starting position. Here’s a stock photo for reference: