Hi, everyone, I'm Michelle. And today I'm going to be taking you through some
nice little resistance tubing exercises to strengthen the muscles in the middle
back. There's a great little postural exercises, exercises that help you stand tall. So basically,
you need your resistance tubing, you can get all different types of resistance tubing,
this is a medium resistance tubing, but you can get light through to heavy resistance,
putting it through a door handle that you can find are attaching it firmly to
your door handle. And starting with facing the door handle, and bring your elbows into side.
Now I'm going to start by actually fixing my shoulders back and down. It's really important
here with these exercises, that when you actually pull back, you don't lift up through your neck and
shoulders. That's how you'll get your neck and shoulder pain. For that you really using your
back, you lift your chest forward and make your neck long. So I'm gonna face up, I've got my knees
soft to take any pressure off my lower back, and just drawing the tubes in, bring my elbows back
and releasing slowly going against squeezing and back. So if you're doing this at home,
you can pull back, squeeze, and release slowly. Again, pulling back pushing your chest forward
and back for more so I can really feel that in the muscles between my shoulder blades and three
breathing out with the effort. And back, always breathing out with the effort of your resistance
training two, and one and take a rest while your shoulders forward. Big Shoulder Circles.
Okay, taking it around to one side. So this is another nice resistance training exercise. Again,
this is for the back and off the back of the shoulder. So this one, you can take the chip
out to one side, pulling it out and back, and I'm pulling my shoulder back and down,
and releasing. So really study because you'd see in the video my shoulder actually moving
down as I take the chipping back and in the last controlling to the for taking it out, and back,
and three pulling down. I can really feel the muscles in my back and back of my shoulder
working to and back and one, and taking it back. That's really rotator cuff strength exercise,
be careful of that particular exercise if you're prone to shoulder problems.
Alright, the next one, we're going to combine a couple of exercises. So we're going to pull
back like we did with the person with the low row, the low dumbbell row exercise,
the low row and I'm going to push down and take it back in. So this exercise is using the back
but also uses the back of the arm. So bringing it in and taking it down, pressing and back,
and release. Bringing it in and press down. Breathe out back. So again, I'm trying to
keep my chest nice and tall, and taking it down, and back, and release. And again pulling back,
and down, and back. To another four bring it back chest forward, press and back. And three, taking
it down and back. Last two, I can really feel my back muscles working and pick my arms working well
here. One more time, pulling it back, taking it down, and back, and release and shoulder rolls.
Now I just want to show you a little variation on that side exercise that we just did. You can
actually do that with both arms at once facing up sort of it difficult for me here in the purpose
of this video, but facing up towards the wall and taking both arms out, and back. So you're really
squeezing muscles in between your shoulder blades, and in middle back so you're getting the whole
upper middle back working really hard. Fantastic exercise for your back and shoulders. So again,
pulling back, shoulders depressing or coming down. I'll do a couple more taking it back
and you can see release the tubes slowly. Always releasing slowly after the strength and one more
time strength of size, one more time pulling back and releasing sign that tubes are down.
If you're at home, you might prefer to do those exercises sitting. You can sit on a fitball to
do them to actually activate your core a little bit more as well. So greater exercise you can
use for strengthening through your arms and for your middle back. So I hope you get a lot out of
those strength exercises the middle back and shoulders. I'd love to exercise with you again
soon. Visit me at pelvicexercises.com.au have a great day. I'll see you soon. Bye for now.