Fitness Friday: Exercises For Better Posture

You can train for proper posture if you pay more attention to reversing the slouching trend in the gym. If you focus on opening up the chest and strengthening the muscles around the shoulder girdle, you'll be sitting, walking and playing taller. Golf Digest fitness editor Ron Kaspriske demonstrates an easy one-two punch in the gym that will help improve your posture.

Released on 3/5/2015

Transcript

00:02
So if you're like me, and you spend the better part
00:03
of your day sitting at a desk, sooner or later,
00:06
gravity is gonna take its toll.
00:08
What it's gonna do is pull your shoulders in,
00:11
everything's gonna start to round.
00:13
We call that kyphotic posture, that rounding of the back.
00:16
Well I'm gonna show you two exercises that will help
00:18
counter that long-term sitting, and what gravity does to us
00:21
over time.
00:22
So the first is a warm-up exercise,
00:24
we're really gonna open up.
00:26
Instead of getting closed in and narrow,
00:28
we're gonna get wide again with our chest.
00:30
So I take a stretch band, put it out in front of me,
00:32
I love to get in my golf posture for just about
00:34
every exercise.
00:35
And all I wanna do is pull it and really open up,
00:38
just like that.
00:41
So you do somewhere between 10 and 20 reps of this,
00:44
and you really open up those chest muscles,
00:46
get everything open again.
00:48
And once they're open and activated,
00:49
then you can strengthen the region.
00:51
So I call this T's and V's, standing T's and V's.
00:54
I take two dumbbells, now again, it depends in terms
00:57
of weight what you would use, but these are 15 pounders.
01:00
I get in my golf posture, and the first thing I do,
01:03
is I pinch my shoulder blades back,
01:05
and I make the letter T.
01:07
Then I bring the weights down,
01:09
I pinch my shoulder blades again, and make the letter V.
01:13
Now as I get to the top of each position,
01:15
I hold it for just a brief second,
01:17
before I bring it back down.
01:18
I would say you can do somewhere between five and 10 reps
01:21
of each of the T and the V.
01:23
That's it for this week, thanks for watching.
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