Upper Back Exercise Video Called the Sphynx

If you have poor upper body posture, then this 4 minute video will show you a simple upper back exercise to correct your posture and strengthen your upper back muscles.


For this exercise all you need is a mat, or a blanket to lay down on at home, and also a towel. If you can get a towel you roll it up, that’s going to be for your forehead to rest on just to help with the neck alignment, okay.

So this exercise is called The Sphynx with arm lifts and what it is is a fantastic exercise to strengthen through the rhomboids and those lats in your upper back muscles is what I’m talking about.

So the reason why I’m showing you this is it’s a fabulous exercise I’ve been doing at home to help with my posture.

I’m three now, well my little boy I just birth three weeks ago to my little boy Cooper, and what I’m finding is with all the breastfeeding, and the lifting, and carrying it tends to make you get that type posture where you become quite round through the upper back.

So this exercise is great for anyone who has got a little child, a little baby, or even people that work at a desk or have an office job, you also find that your posture might be quite similar as you are typing away at your computer.

So let’s go ahead.

It’s a quite simple exercise, but it’s really wonderful. It helps open through the chest, through the collar bone, and strengthening your back muscles.

So laying down onto your tummy, you’re going to rest your forehead down on the towel to help with that alignment, and what you want to do is always keep your neck nice and relaxed, you don’t want to lift your neck up and cause any neck tension.

Okay, arms out by your sides, almost done a right angle, so your elbows will just be slightly lower than your shoulders, and your elbows create a right angle with your toes, join them together but let your heels flop away from each other.

What that does is helps to relax and switch off the legs because what you don’t want is your bottom, your glutes to work, or your leg muscles. It’s purely your core and your upper back.

Okay, so make your shoulder shrug forward and relax completely, breathe in to prepare, exhale engage your core, and slide your shoulders away from your ears.

Once your shoulders are away from your ears, squeeze your shoulder blades together and lift your hands, stretching through the fingertips that helps stimulates the nervous system, breathe in relax everything forward.

Okay, so the first step is starting the shoulder blades down, the second step is try to squeeze them together, and the third step is lifting.

Now all three steps happen on the breathe out, inhale completely relax and shrug your shoulders forward.

So hands in position, legs and bottom relaxed, breathe in, breathe out shoulder blades slide down, squeeze together, keep breathing out, lift the hand and elbows, try and get your hands and elbows level with each other, you don’t want them like this.

Breathe in relax that down, breathe out slide, squeeze, and lift, breathe in to lower and relax.

Now of course on the exhale every time you engage your core on the exhale, and then breathe in is to completely relax, the core is obviously very important especially if you tend to get the solo of that.

You shouldn’t feel your lower back engaging through this exercise at all, breathe out shoulder blades down, squeeze, and lift that’s with the core engaged, breathe in for a rest.

To make this exercise a little bit harder you can also use some hand weights, so half a kilo, one kilo, for some people you might be strong enough to get up to two kilos, as long as you don’t feel any neck tension or your lower back hurting.

Thank you for watching the
Adelaide Pilates Upper Back Exercise video we’ve done for you.

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About Tamara Gollan

Tamara Gollan. As the owner of Inner Strength Pilates Studio, my mission is to teach people how they can feel amazing within themselves. At Inner Strength Pilates, we specialise in Rehabilitation and Pregnancy. We cater for all individual needs.
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