Better Posture — Muscles

Seated Spinal Twist to Increase Mobility

Seated Spinal Twist wearing the Dorsum Exospine Back Support to increase mobility.


A quick way to increase mobility and flexibility in your spine is to stretch your abdominals, shoulders, and neck. One exercise to do this is the classic Seated Spinal Twist that also stretches your hips, glutes, and back. 


Steps to do a Seated Spinal Twist:


1. Sit on the floor with both legs extended out in front.
2. Bend your left knee and place your foot to the outside of your right thigh.
3. Place your right arm on the outside of your left thigh.
4. Place your left hand behind you for support.
5. Starting at the base of your spine, twist to the left side.
6. Hold this pose for up to 1 minute.
7. Mirror and repeat on the other side. 

 Seated Spinal Twist Example


Note: If you are a beginner and don't have the muscle flexibility yet, start by placing your hand on the outside of the opposite leg to begin the twist. As your body's mobility and ability to twist increases you can place your elbow and arm to the outside of the opposite leg. 


Muscles You're Activating


Latissimus DorsiInternal ObliquesGluteus Maximus









Easy Modifications

Keep comfort in mind. A way to make this pose more comfortable is to keep both legs straight. 

For an extra stretch, add in neck rotations during this pose by turning your head left and right before relaxing back to a neutral position.

You can do 5 to 10 reps on each side, give it a try!


Balancing Your Back & Shoulder Workouts

Balancing Your Back & Shoulder Workouts

Post in collaboration with How to Bulk Muscle

Even if you don’t typically do the motions described in our previous posts, you can still experience back and shoulder discomfort, pain or even run into serious problems with your muscles and joints.


As we’ll be exploring throughout much of the rest of this article, many of your back muscles are postural muscles. That means that misalignments in your body can cause discomforts in your back muscles and that mismanaging your back muscles can cause severe problems with your bones.


If you are a weightlifter who targets some muscle groups more than others, or a frontline worker that does the same sort of motion day in and day out you may be developing some muscle groups more than others. This can pull your bones out of alignment and damage your joints.


One solution can be making sure to work out muscle groups that you may have been ignoring or that might not be as activated while you work. You may also want to consider incorporating more full-body exercises that work out multiple muscle groups at the same time. These exercises can prevent back and shoulder problems, but they’re also the best at fat burning.


Depending on the problem, wearing a back support while you work or work out can also help to protect your posture so that your muscles and joints don’t take so much wear-and-tear.

Mind Your Rotator Cuff

Mind Your Rotator Cuff

Back and shoulder pain can mean a lot of things. However, one of the most common culprits is overuse or strain of the rotator cuff.

The rotator cuff is a ring of muscles surrounding each shoulder joint. They’re responsible for giving the shoulders their impressive multi-directional range-of-motion. However, they are also very delicate.


Many people who have overuse injuries of the rotator cuff are athletes who often make arm motions above their heads, like pitchers and quarterbacks. However, people with physically demanding jobs like stockers and construction workers can also have these problems. Further, acute issues like sprains and strains can also impact these muscles.


A recurring theme throughout this article - and our website - is that overuse and damage can be prevented through careful strengthening and toning of the muscle groups. The muscles of the rotator cuff are no different, and strengthening your shoulders can help reduce pain.


The bad news is that they can be difficult to target effectively. The good news is that the muscles of the chest and back do most of the heavy lifting. As a result, familiarizing yourself with exercises to develop the back and chest can help to make these injuries less likely.

Power Squats in Proper Form to Avoid Back Pain

Power Squats in Proper Form to Avoid Back Pain

Power Squats are another way to work on strengthening your lower back muscles. Proper Squat form is key to avoid back pain.

Here is proper Squatting posture technique we learned from Stronglifts:

– Stand with the bar on your upper-back, and your feet shoulder-width apart.

– Squat down by pushing your knees to the side while moving the hips back.

 Break parallel by Squatting down until your hips are lower than your knees.

– Squat back up while keeping your knees out and chest up.

– Stand with your hips and knees locked at the top.


Breaking Parallel
Breaking Parallel

Doing Squats will work your entire body, specifically your core which involve your abs and lower back muscles, great for stabilizing your torso while holding large amounts of weight. Repetitions of this exercise will also work and strengthen your upper-back, shoulders and arms as you balance the bar on your back.


This is a great exercise at any time as it works more muscles with heavier weight, you can weights as your body gets stronger. Squats have proven to be effective to gain overall strength and muscle quickly, perfect building up to those moments that require repetitive lifting such as starting a new job or helping a friend move houses.


It’s important to always remember that maintaining proper posture all the way through is key to avoid knee and back pain. And commit to the exercise routine, by doing full Squats. Don’t do partial Squats by going only half the way down. Break parallel by Squatting down until your hips are past and below your knees. Push your knees out so they’re inline with your feet.



Most IMPORTANT: Keep your lower back in neutral position (straight), and don’t let it round.