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Looking to improve your back strength? Here is a great exercise to also help your posture. Then sitting for long periods or having a job then requires bending/lifting, will not make you anxious.
The goal here is to train your body in a good posture position. Start with standing again a wall and checking your posture with the 6 Second Posture Check.
Then start changing improving your posture with The Wall Squat.
Here are the steps:
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Start with a few wall squats to remember the straight position with movement.
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Then standing at the back of a chair.
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Normal Squat: start with lowering your body, and allow your body to naturally allow your tailbone to stick out.
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Now perform the Modified Chair Squat by keeping tailbone tucked in, keeping your back straight.
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Bend down only enough maintain this posture.
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Repeat this 4-5 times. Increase number of repetitions as strength improves.