Improve your position in life

RIGHT WAY: Leanne Shorter demonstrates this week’s exercise.
RIGHT WAY: Leanne Shorter demonstrates this week’s exercise. Contributed

DO YOU suffer from backache or headaches?

Well, you could have bad posture.

Bad posture causes aching leg muscles and joints, back ache, headache, neck and shoulder pain.

Bad posture is when you have a curved spine, hunched shoulders and tight neck muscles and weak rotator cuff muscles.

Rotator cuff muscles are located on your shoulder blades.

You can improve and correct your posture by being aware of your bad posture and by strengthening and toning your rotator cuff muscles with a resistance band.

This exercise is good for anyone of any age to do to improve their posture.

Rotator cuff exercise

Sit on a chair with back straight and feet flat on the floor.

Arms are bent at elbows at 90 degrees. Lock elbows into your body.

Hold the band in each hand with palms facing upwards and hands about 30cm apart.

Slowly squeeze shoulder blades together and hands will follow. This is one repetition.

How many repetitions and how often?

To get the best results from doing the rotator cuff exercise, you need to do the exercise for three lots of eight repetitions.

Do one set of eight repetitions followed by a 30 second rest, do another 8 repetitions followed by another 30 second rest, then do a final set of eight repetitions.

Do these repetitions two to three times a week.

Causes of bad posture

  • Hours spent driving
  • Hours working at a desk
  • Hours working at a computer
  • Hours playing video games
  • Hours with head down reading etc.
  • Sitting the wrong way
  • Slouching
  • Standing for long hours at work
  • Gardening
  • Doing lots of knitting, tapestry etc

Leanne Shorter is a qualified fitness trainer with Fitness Australia. You can contact Leanne through her website at

Topics:  back pain headaches health

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