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Sway Back: Side Bend & Cat-Cow
Side Bend + Pause
This imbalance usually comes with having rounded shoulders, because they cause your back to hunch over. (This is another reason to stand up from your computer/desk periodically to get your body moving.) To correct sway back, you want to focus on improving flexibility and mobility of your thoracic spine, which is your middle to upper back.
Rounded Shoulders: Dumbbell Rows & Chest Stretch
This imbalance often comes from spending too much time sitting or on the computer with poor posture. To correct this imbalance, you want to work on strengthening your back muscles and also by stretching out your chest.
Stand in fighting stance with feet staggered, left (or nondominant) foot forward and fists by chin holding weights. Hinge from waist to bend torso toward right, bending knees and squeezing right elbow to thigh (as if doing a side crunch). Switch sides; repeat. That’s 1 rep. Do 20 reps.
Then, keeping torso upright, drop into a low squat, immediately shifting your weight and torso backward (over right leg) as you dip. Rise up to return to fighting stance, then immediately squat and shift forward (over left leg) as you dip. That’s 1 rep. Continue alternating for 20 reps.
Stand in fighting stance with feet staggered, left (or nondominant) foot forward and fists by chin holding weights. Draw left arm, elbow bent 90 degrees, back at shoulder height, turning fist to face you and swiveling hips and feet forward. Forcefully pivot feet to swivel hips forward, arcing arm toward opposite side of body (maintaining 90-degree angle). Return to starting position.
Immediately draw bent left arm down and back (fist turned up), opening hips and bringing fist to just above hip. Forcefully pivot feet to swivel hips forward, driving fist up to shoulder height. That's 1 rep. Do 20 reps. Without switching stance, switch arms and repeat.
Stand in fighting stance with feet staggered left in front of right (or nondominant foot forward) and fists by chin holding weights. Forcefully quick-snap a punch with left (or nondominant) hand straight forward at shoulder height, turning hips forward slightly and rotating fist palm-down. Return to starting position.
Immediately punch right (or dominant) hand across body at shoulder height, pivoting on back foot to turn hips forward slightly and rotating fist palm-down.
A. Lunge Pull-Over
Stand with feet wide, holding one weight horizontally by both ends at chest with arms bent downward. Rotate body 45 degrees toward right, bending legs 90 degrees to come into a lunge.
Stand, rotating back to start, pressing weight overhead. Switch sides; repeat.
Lie faceup on floor with legs extended together over hips, feet flexed, holding one weight horizontally by both ends behind head on floor with arms bent out to sides to start. Curl hips, lower back and then midback off floor, pulling legs up until toes are just above eyes. Slowly lower to start.