Geisel recommends doing pulling exercises to counteract all the pushing movements people do during workouts. Pulling exercises will help strengthen the muscles in the back, pulling the shoulders back and down, and will help you maintain head, shoulders, and hips alignment. Any type of row will suffice, Geisel said. If you don't have access to dumbbells, you can perform rows with a resistance band such as a TheraBand.
- Start standing with your feet shoulder-width apart, holding a dumbbell in each hand with a neutral grip (your palms should be facing in toward your thighs). Maintain a slight bend in your knees and hinge forward (bend) from your hips so that your torso is parallel to the floor. Extend your arms directly below your chest. This is your starting position.
- On an exhale, bend your elbows to bring the dumbbells in towards your body, ensuring your elbows remain in close contact with the sides of your body. You should feel a small squeeze between your shoulder blades. On an inhale, extend your elbows to lower the dumbbells and return to the starting position. This counts as one rep.
