Posterior Weight Work

Bubbeez · 11-21-16, 04:26 PM

I've been having aches and pains in my shoulders/neck as a result of being a side sleeper, poor posture, lifting weights etc. My chiropractor suggested that I work the posterior of my body twice as much as my anterior when I lift weights.

Currently i use CS/ESS and Jessica Smith for posture work.
I know Cathe's Push/Pull DVD has a premix for just the Pull portion.

Is there any other DVD out there that organizes posterior and anterior exercises separately for someone who is too lazy to hunt and peck?

zraipel · 11-21-16, 06:29 PM

This probably won't be very helpful, but just throwing it out there because I have the same problems... Sleeping on my side and waking up feeling the need to stretch out my upper back, and working at a desk all day building up tension in my neck and shoulders. When I really want a good "pull" workout, my Total Gym works wonders. I don't use it all the time, and don't have a ton of extra space, so pulling it out and unfolding it can be a pain, but it feels so good afterward! I know this is only helpful information if you already have the equipment or are in the market for it, but if you could replicate the pulley type workout with bands, it could help.

I just got Kristina Nekyia's Shoulder School DVD, and while I haven't been able to try it yet, maybe this would be a good workout for this problem. Mary has it on her site: https://www.totalfitnessdvds.com/Fit...kyia-p/366.htm

AsSweetAsSugar · 11-21-16, 06:53 PM

If I remember properly Jillian Michaels' Body Revolution use the Push/Pull method.

zraipel · 11-21-16, 07:00 PM

Quote:

Originally Posted by AsSweetAsSugar

If I remember properly Jillian Michaels' Body Revolution use the Push/Pull method.

Yes, I think several of her DVDs are organized that way, where she splits the schedule into push days and pull days, if I'm remembering correctly. I have gotten rid of all her workouts, but at one point I had most of them. I like her, but her workouts have a dread factor for me.

Alan · 11-21-16, 07:24 PM

Kettlebell workouts usually work the posterior chain well, especially the ones that go heavier. Since the posterior muscles tend to be pretty strong you don't want to go too light.

Bubbeez · 11-21-16, 07:35 PM

Hi Stephanie!

I don't own a Total Gym. If I did I'd certainly give it a try. I just got an inversion table less than a year ago, so the DH wouldn't be happy to see another health gadget walk through the door!

I will check out Shoulder School. Maybe it will be marked down during Mary's sale.

I have a lot of Jillian, including Body Revolution. I will check on that lead too. I also have some dread when it comes to her workouts. They get results though!

Thanks for the recommendations.

zraipel · 11-21-16, 07:45 PM

Quote:

Originally Posted by Alan

Kettlebell workouts usually work the posterior chain well, especially the ones that go heavier. Since the posterior muscles tend to be pretty strong you don't want to go too light.

+ this as well 😊 Again, may require equipment you may not have, but it only takes one bell to get started! All of the kettlebell workouts I have cover the posterior chain thoroughly, so you really can't go wrong there.

Bubbeez · 11-21-16, 07:45 PM

Kettlebells....YES!!!! I don't use them often enough.

buffmama · 11-24-16, 06:19 AM

Keeping Fit Pilates and Michelle Dozois' workouts also seem to work the posterior chain well.

bzar · 11-24-16, 11:56 AM

thanks for starting this thread.

lately, when i want to work a specific area. i go to a paper workout, which is the most efficient. you could do the moves as an add-on, and which can be completed in less than 15 min.

this next link has a table "Upper Back Movements and Muscles Used" if you scroll halfway down, that lists recommended moves to work that upper back area. when i did this search, i was looking for the moves that have you moving toward the "good posture" body position. very light weights ought to be fine - you could even start w/o weights:

https://breakingmuscle.com/learn/str...thy-upper-back

the link doesn't have pictures on it, but you could easily look up the moves on youtube.

to complete the picture, rear delt moves using stability ball, are best shown in this 4 min video below - she does one set of each move, and you could repeat this 1-2 more times. she uses 2#.
https://www.youtube.com/watch?v=TFwD7ByoYpo

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11-21-16, 04:26 PM
Bubbeez Join Date: Jan 2005	Posterior Weight Work I've been having aches and pains in my shoulders/neck as a result of being a side sleeper, poor posture, lifting weights etc. My chiropractor suggested that I work the posterior of my body twice as much as my anterior when I lift weights. Currently i use CS/ESS and Jessica Smith for posture work. I know Cathe's Push/Pull DVD has a premix for just the Pull portion. Is there any other DVD out there that organizes posterior and anterior exercises separately for someone who is too lazy to hunt and peck?

11-21-16, 06:29 PM
zraipel VF Supporter Join Date: Sep 2011 Location: Raleigh, NC	This probably won't be very helpful, but just throwing it out there because I have the same problems... Sleeping on my side and waking up feeling the need to stretch out my upper back, and working at a desk all day building up tension in my neck and shoulders. When I really want a good "pull" workout, my Total Gym works wonders. I don't use it all the time, and don't have a ton of extra space, so pulling it out and unfolding it can be a pain, but it feels so good afterward! I know this is only helpful information if you already have the equipment or are in the market for it, but if you could replicate the pulley type workout with bands, it could help. I just got Kristina Nekyia's Shoulder School DVD, and while I haven't been able to try it yet, maybe this would be a good workout for this problem. Mary has it on her site: https://www.totalfitnessdvds.com/Fit...kyia-p/366.htm __________________ Stephanie

11-21-16, 06:53 PM
AsSweetAsSugar Join Date: Sep 2013 Location: Canada	If I remember properly Jillian Michaels' Body Revolution use the Push/Pull method. __________________ "There are seven days in the week and someday isn't one of them!" LMP - Grad/Aug 13 * TheRack - Grad/Nov 13 * PowerFit H - Grad/Jan 14 * FIF: SB - Grad/ Feb 14 * Cage/Box/KB 6WR - Comp/Mar 14 * Ugi/Kb/Pilates 6WR - Comp/May 14 * ThunderBell - Comp/Sep 14 * Obsidian - Comp/Jan 15 * JNL - DO/Sept 15 * D2S - Grad/Feb 16 * KbKb/TBS - Grad/Jun 16 * FusionMixx - Com/Aug 16 * F8F - Grad/Oct 16 Sonríe a la vida y ella te sonreíra siempre!

11-21-16, 07:24 PM
Alan Join Date: Nov 2003	Kettlebell workouts usually work the posterior chain well, especially the ones that go heavier. Since the posterior muscles tend to be pretty strong you don't want to go too light.

11-21-16, 07:35 PM
Bubbeez Join Date: Jan 2005	Hi Stephanie! I don't own a Total Gym. If I did I'd certainly give it a try. I just got an inversion table less than a year ago, so the DH wouldn't be happy to see another health gadget walk through the door! I will check out Shoulder School. Maybe it will be marked down during Mary's sale. I have a lot of Jillian, including Body Revolution. I will check on that lead too. I also have some dread when it comes to her workouts. They get results though! Thanks for the recommendations.

11-21-16, 07:45 PM
Bubbeez Join Date: Jan 2005	Kettlebells....YES!!!! I don't use them often enough.

11-24-16, 06:19 AM
buffmama Join Date: Jan 2010 Location: New York	Keeping Fit Pilates and Michelle Dozois' workouts also seem to work the posterior chain well. __________________ Happiness is when my fur baby shares the sunny spot on the mat.

11-24-16, 11:56 AM
bzar Exchange Moderator Join Date: Feb 2002 Location: PalmTreeVille	thanks for starting this thread. lately, when i want to work a specific area. i go to a paper workout, which is the most efficient. you could do the moves as an add-on, and which can be completed in less than 15 min. this next link has a table "Upper Back Movements and Muscles Used" if you scroll halfway down, that lists recommended moves to work that upper back area. when i did this search, i was looking for the moves that have you moving toward the "good posture" body position. very light weights ought to be fine - you could even start w/o weights: https://breakingmuscle.com/learn/str...thy-upper-back the link doesn't have pictures on it, but you could easily look up the moves on youtube. to complete the picture, rear delt moves using stability ball, are best shown in this 4 min video below - she does one set of each move, and you could repeat this 1-2 more times. she uses 2#. https://www.youtube.com/watch?v=TFwD7ByoYpo __________________ ~jeannine Miyagi: Wax on, right hand. Wax off, left hand. Wax on, wax off. Breathe in through nose, out the mouth. Wax on, wax off. Don't forget to breathe, very important. [walks away, still making circular motions with hands] ~ Pat Morita, The Karate Kid, 1984 disclosure: in the years 2002-2004 i had a professional relationship with a distributor of fitness videos; see profile.