Tamara Podry is an ACE Certified Personal Trainer
and Nutrition Specialist. She and her husband
co-own Anchor Fitness and their mission is to enable
people to live their best life.
Like the previous movement, this
move will improve your posture and
reduce back pain. Stand with your
feet about 6 inches away from the
wall, upper back leaning on the wall.
Bring your hands up to your sides
about head height, elbows bent and
palms facing forward. Press them
into the wall, which should look
like a W. Slowly slide your arms
up and overhead while keeping full
contact with the wall until you're at
full extension or you can't maintain
For a full demonstration, check out our
YouTube channel: www.youtube.com/anchorfitness
When we sit for long periods, our chest and shoulders begin to
hunch forward causing many problems including pain and burning in
upper back, neck and shoulder tension, decreased oxygenation due to
rib cage position, tight chest shoulder muscles, and lower back pain.
To get relief, simply sit or stand up tall, glue your elbows in to your
sides, and rotate your hands out to the sides, pressing back on your
hands as far as you can, squeezing your shoulder blades together.
is can be done as an isometric hold (hold 20 secs, release) or it can
be done in repetitions (3 sets of 10 reps). As with the other moves,
repeat as oen as needed. is will do much more to relieve your
pain and tension than stretching alone!
#4 • External Shoulder Rotation
#5 • Wall Angels
contact with the wall anymore then slide back to your starting
position. Repeat for 8-10 reps and you can do this several times a day.
SiG
MT
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touched
D u , u
?
You are not alone.
Hours: Mon - Thur 10:00 am - 5:00 pm, Fri 11:00 am - 4:00 pm
1323 9th Ave South
Great Falls, MT 59405
www.echoz.org
