Weekend Challenge: Upper Back, Shoulder And Arm Strengthener
This weekend’s exercise works the arms, shoulders, and back. It also opens up the chest, allowing for deep breathing, which alkalizes the body pH, and better posture.
The motions of the Upper Back, Shoulder And Arm Strengthener directly counteract Forward Head Posture (FHP) and hunched, rounded shoulders – two very significant postural problems in our modern culture.
So let’s get right to it!
The Upper Back, Shoulder And Arm Strengthener targets several muscles involved in proper posture. These include:
- The pectoral muscles of the chest (pectoralis major and minor)
- The trapezius, which goes from the top of your neck to your mid-back, fanning out in a kite shape across the back and top of your shoulders
- The rotator cuff, an intricate group of muscles that rotate the shoulder joints
- The triceps that run along the back of your arms and work to rotate the humerus, or upper arm bone (proper posture depends in part upon the correct position of the humerus. In slumped posture, the humerus is rolled forward).
In addition, this weekend’s challenge pulls the shoulders back, which stretches and opens the chest. This lifts the ribcage and stretches the diaphragm, giving the lungs room to expand and allowing for deep, alkalizing breaths.
Yes, you read that right – alkalizing breaths. Taking in oxygen via deep breathing is a very effective and scientifically-proven way to alkalize your body. And today’s exercise trains your muscles to allow chest expansion, making it easier for you to take deeper breaths.
So grab a couple of weights – cans of food or water bottles work fine, too – and let’s take a look at how to do the Upper Back, Shoulder And Arm Strengthener.
- Stand with your feet shoulder-width apart.
- Bring the weights up to shoulder height, bending your elbows so your arms are at right angles. Your palms should be facing forward.
- Bring your elbows together in front of your chest.
- Bring your arms back out again, pulling them back slightly from your shoulders to stretch your chest muscles. Don’t arch your back, and keep the 90-degree bend in your elbows.
- Now press the weights up over your head, and then bring your arms back to the starting position.
- Repeat both motions – bringing the elbows together and raising the weights above your head – eight to 10 times (or whatever is comfortable for you).
One of the things I love about this exercise is that it’s so customizable. You can use heavy or light weights, or no weights at all. This opens up possibilities even for elderly people, who may erroneously think they can’t exercise.
In fact, when scientists reviewed almost a decade’s-worth of data on the effects of exercise on seniors, they saw undeniable evidence that exercise improves bone density, blood pressure, metabolism, depression, low back pain, and more in this demographic.
This inspired scientists to conduct a comprehensive study on the effects of strength training in elderly nursing home residents.
Strength-Training Study Reveals Incredible Health Benefits For Seniors
A group of nursing home residents, both men and women, were enrolled in a strength training program lasting 14 weeks, with an average of twice-weekly exercise sessions. The average age of the participants was 88.5 years. The exercises were done on Nautilus machines, and involved six exercises each session.
The participants’ muscle strength, joint flexibility, body composition, and functional ability were all measured before and after the program.
Muscles targeted included the quadriceps (upper leg muscle), hamstrings (back of the upper leg), gluteus maximus (buttocks), triceps, pectoral muscles, and various muscles of the shoulders and upper back, such as the deltoids and trapezius.
As researchers evaluated the criteria noted above, they found that the seniors’ muscle mass increased by an average of 3.8 pounds, while their body fat decreased by an average of 2.9 pounds.1
Additionally, scientists discovered the following:
- 81.2 percent increase in leg strength
- 38.8 percent increase in triceps strength
- 9.4 percent improvement in shoulder joint flexibility
- 52.8 percent increase in hip joint flexibility
- 14.2 percent increase in functional ability scores
- 36.4 percent decrease in falls
- 71.4 percent increase in mobility distance1
All this amazing improvement in just 14 weeks! According to the study, the participants needed “considerable assistance getting on and off the Nautilus machines,” yet they were able to complete the workouts, build muscle, and lose weight (they were also building bone, as per Wolff’s Law). The machines used included the Triceps Press, Compound Row, Low Back, and the Four-Way Neck machine.
For most of us, obtaining access to all of those machines means a costly gym membership, transportation to and from the gym, or the purchase of very expensive machines for your home.
Thankfully, there is a much less complicated and much more affordable way to get the strength training you need.
The Densercise Epidensity Training System Doesn’t Require Any Special Equipment
All 52 moves in Densercise™ can be done right in your own home. The only “equipment” you’ll need is items you have in your house. For example, some “Densercises” use weights, but as I mentioned above, water bottles or soup cans work just fine. Other moves involve a rolled-up towel, a chair, and a wall.
Strength-training, targeted, bone-building exercise should be accessible to everyone. That was the primary inspiration behind Densercise™ – safe, effective, challenging, yet simple moves that can be practiced by anyone in just 15 minutes a day with the desire to improve posture, breathing, bone health, and so much more.
Take Exercising For Your Bones to the Next Level!
Learn the 52 exercise moves that jumpstart bone-building – all backed by the latest in epigenetics research.
Densercise™ is designed to increase bone density, plus it allows you to enjoy all the incredible benefits that go with regular exercise and strength training. You don’t need fancy machines, personal trainers, and gym memberships.
And as the study proves, an exercise program can be undertaken at any age!
Enjoy the weekend!
1Westcott, Wayne, PhD., et al. “Strength Training Elderly Nursing Home Patients.” Mature Fitness. Web. http://www.seniorfitness.net/strength.htm