Stand tall with this strength and mobility pose workout

pPosture, strength and mobility are linked in a potentially vicious cycle. If you slouch all day, you run the risk of weakening the muscles and immobilizing the joints you need to keep straight. If your joints and muscles are stiff and out of shape, you’ll have a hard time maintaining good posture. Sigh.

“The biggest cause of compromised mobility is poor posture from sitting all day, which leads to muscle imbalances,” Emily Kiberd, DC, doctor of chiropractic at Urban Wellness Clinic, previously told Well+Good. Leads to compensation in the body that can restrict mobility and cause joint degeneration, stiff muscles and headaches.”

To get out of this circular problem, you need to take a proactive approach. Enter: A workout that works your muscles and supports good posture by expanding your joints’ range of motion. Kat Atienza, a trainer and co-owner of Sessions in Brooklyn, put together a 15-minute workout video for Well+Good’s “Good Moves” series that does just that.

This routine focuses on some of the main important zones for good posture. You need to have strength and mobility in your back to keep your shoulders pulled back. To train it, Atienza introduces a long loop resistance band that you’ll employ on seated rows, overhead presses, and lat pulldowns. (You can also use a mini-band, or just stick with your body weight.) These moves engage your lats and your mid-back and mobilize your shoulders.

Strong posture also calls upon your glutes, hips, and core, since these muscle groups form the column of support for your entire spine. So Atienza programs moves like single-leg hip thrusts to activate your backside and open your hips.

“[There’s] We have a lot of work to do with the posterior chain here, but our anterior muscles—the muscles in the front of the body—are really going to help that healthy body just as much as the muscles in the back,” Atienza says.

From top to bottom, and front to back, strength and mobility training for good posture is truly a whole-body effort.

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