Strengthening your back is imperative to a great posture. While your ergonomic Herman Miller Aeron chair will help you straighten your spine, in order to reap your chair's full benefits, you'll need to train your back muscles to keep your body straight. This article contains advanced exercises for strong backs.
Do "bird dogs," "hip bridges," and "side planks" not cut it for you anymore? Are they too easy? It's time to graduate to these exercises.
1. Wide Grip Pull-ups
Grab a bar above your head with your palms facing away from you. Your hands should be roughly three inches away from your shoulders. Lean back and flex your chest out. Pull yourself up until your chin is over the bar. Repeat 15-20 times. Do with weights if your back is really strong!
2. Deadlifts
Place the barbell with weights on the floor. Bend down slightly, keeping your back straight. Place your hands on the bar at roughly shoulder width apart. For a stronger grip, have one palm face towards you and the other palm away from you. Lift the bar up until your back is perfectly straight and perpendicular to the floor. Then, place the bar back down to its original position. Repeat 10-12 times.
3. Rows
Using the row machine, grab the handle that places your two palms facing each other. Sit up straight on the row machine, with your chin and chest flexed out. Pull the handle towards you, so that the handle touches your belt buckle. Repeat 10-12 times.
4. Back Extensions
On the back extension machine, place a weight on your back and hold it in position with your hands. Facing the floor, simply lift your back up and down. Remember to keep your back straight and chest flexed forward. Repeat 12-15 times.
Do these extreme exercises and you'll notice a vast difference in your back strength. With this newfound muscle, you'll be able to keep a perfect posture all day long. Combine this with your luxurious ergonomic chair and you should have perfect posture for life!
