These seven moves are great for strengthening your chest and upper back, and improving your posture in no time!
| |  | | Day 3: A Quick Workout to Target Your Chest and Upper Back Muscles | Let's get started on day 3 of the Verywell Fit 7-Day No Equipment Fitness Challenge! Today's workout focuses on the important but often neglected chest and upper back muscles, especially those back muscles that are essential for good posture and pain-free mobility.
| | | | | | | | | Warm-Up: Cat-Cow | | |  | | | The cat-cow stretch involves moving your spine from a rounded position (flexion) to an arched one (extension). Each movement is done in conjunction with either an inhalation or exhalation of the breath, making this an effective warm-up exercise for your spine.
Do 5 reps, slowly. | | | | | | | | | Swan | | |  | | | Swan opens the front-body, expands the chest, and stretches the abdominals, hip flexors, and quadriceps.
Do 10 reps to continue your warm-up. | | | | | | | | | Classic Push-Ups | | |  | | | The push-up may just be the perfect exercise that builds both upper-body and core strength. Done properly, it is a compound exercise that uses muscles in the chest, shoulders, triceps, back, abs, and even the legs.
To target your chest, place your hands on the floor wider apart than your shoulders ("military style").
Modify this exercise by dropping your knees to the floor if you need to.
Aim to do 10 reps. | | | | | | | | | Back Extensions ("The Dart") | | |  | | | The dart is a back-strengthening exercise. You lay prone and raise your upper body from the mat, supported with lifted abs and a stable pelvis. It strengthens all of the back extension muscles, and can help reduce back pain too.
Do 20 reps. | | | | | | | | | Swimming | | |  | | | Swimming is a back extension exercise that brings every part of the body into play, including the back extensor muscles. It will help you to reduce the tension in your neck and shoulders, and maintain good posture in daily life.
Do 20 reps. | | | | | | | | | Downward Dog | | |  | | | Downward dog stretches the hamstrings and calves and strengthens the arms, legs, and back. The pose also strengthens the deep abdominal muscles that help stabilize the spine, and can help relieve back pain.
Hold this pose for 30 seconds, and work your way up to holding it for 1 minute. | | | | | | | | | Cool Down: Child's Pose | | |  | | | Child's pose is a gentle stretch for the back, hips, thighs, and ankles. It's a relaxing and soothing cool-down stretch that everyone loves.
Hold this one for as long as you like, and enjoy! | | | | | | | | | CONGRATULATIONS! | | You've completed day 3 of the Verywell Fit 7-Day Challenge, and have taken valuable steps to improve your posture and stand up tall. We'll see you again tomorrow! | Preview: Tomorrow we'll add some cardio and help your muscles recover with a brisk walk.
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