Day 3: A Quick Workout to Target Your Chest and Upper Back Muscles

These seven moves are great for strengthening your chest and upper back, and improving your posture in no time!

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Day 3: A Quick Workout to Target Your Chest and Upper Back Muscles Let's get started on day 3 of the Verywell Fit 7-Day No Equipment Fitness Challenge! Today's workout focuses on the important but often neglected chest and upper back muscles, especially those back muscles that are essential for good posture and pain-free mobility.   Tara's Tip  “Make sure your shoulders and wrists are warmed up for these exercises. You can do some big arm circles and wrist rotations.” — Tara Laferrara, CPT, of the Verywell Fit Review Board     Warm-Up: Cat-Cow     The cat-cow stretch involves moving your spine from a rounded position (flexion) to an arched one (extension). Each movement is done in conjunction with either an inhalation or exhalation of the breath, making this an effective warm-up exercise for your spine.   Do 5 reps, slowly. LEARN MORE     Swan     Swan opens the front-body, expands the chest, and stretches the abdominals, hip flexors, and quadriceps.   Do 10 reps to continue your warm-up. LEARN MORE     Classic Push-Ups     The push-up may just be the perfect exercise that builds both upper-body and core strength. Done properly, it is a compound exercise that uses muscles in the chest, shoulders, triceps, back, abs, and even the legs.   To target your chest, place your hands on the floor wider apart than your shoulders ("military style").   Modify this exercise by dropping your knees to the floor if you need to.   Aim to do 10 reps. LEARN MORE     Back Extensions ("The Dart")     The dart is a back-strengthening exercise. You lay prone and raise your upper body from the mat, supported with lifted abs and a stable pelvis. It strengthens all of the back extension muscles, and can help reduce back pain too.   Do 20 reps. LEARN MORE     Swimming     Swimming is a back extension exercise that brings every part of the body into play, including the back extensor muscles. It will help you to reduce the tension in your neck and shoulders, and maintain good posture in daily life.   Do 20 reps. LEARN MORE     Downward Dog     Downward dog stretches the hamstrings and calves and strengthens the arms, legs, and back. The pose also strengthens the deep abdominal muscles that help stabilize the spine, and can help relieve back pain.   Hold this pose for 30 seconds, and work your way up to holding it for 1 minute. LEARN MORE     Cool Down: Child's Pose     Child's pose is a gentle stretch for the back, hips, thighs, and ankles. It's a relaxing and soothing cool-down stretch that everyone loves.   Hold this one for as long as you like, and enjoy! LEARN MORE     CONGRATULATIONS! You've completed day 3 of the Verywell Fit 7-Day Challenge, and have taken valuable steps to improve your posture and stand up tall. We'll see you again tomorrow! Preview: Tomorrow we'll add some cardio and help your muscles recover with a brisk walk.   READ THESE NEXT Why Nutrition Is an Important Part of Fitness READ NOW  › Popular Foods Fitness Pros Eat READ NOW  › 10 Tips to Help You Sleep Better READ NOW  › The Importance of Rest and Recovery After Your Exercise READ NOW  › You are receiving this newsletter because you subscribed to the Fit Life newsletter. If you wish to unsubscribe, please click here. A DOTDASH BRAND 1500 Broadway, 6th Floor, New York, NY, 10036 © 2020 Verywellhealth.com - All rights reserved. Privacy Policy

Is It Safe to Swim in Public Pools This Summer?

In today's edition, we've got a guide to planning camping trips and the truth about swimming in public pools this summer.

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June 07, 2020 At Dotdash, our mission is to help people. We can do more. We must speak up when it comes to matters of oppression, systematic racism, and hate. We have the responsibility to spread the message of inclusivity, equality, and human rights. We are listening, and we are learning. We will do better. Black lives matter. Here are some organizations where you can donate to fight racial inequality: Black Lives Matter Color of Change Minnesota Freedom Fund Black Visions Collective Know Your Rights Camp American Civil Liberties Union Verywell Is It Safe to Swim in Public Pools This Summer? The Spruce 8 Bad Cleaning Habits to Fix This Weekend Lifewire How to Find Obituaries Online Tripsavvy The Ultimate Guide to Planning a Camping Trip Brides The Happiest Couples Do These 7 Things Everyday Trending Now Is It Safe to Drink Rainwater? 5 Ways to Generate More Income in Retirement What to Know About Eating Fruit If You Have Diabetes Cooking for One: 17 Simple and Scrumptious Solo Meals The Best Hammocks for a Relaxing Summer Swing Looking for answers, advice, and inspiration? We can help. You are receiving this newsletter because you subscribed to About Today newsletter. If you wish to unsubscribe, please click here. 1500 Broadway, 6th Floor, New York, NY 10036 • ©2020 Dotdash • All Rights Reserved. • Privacy Policy