Do you know what the word “posterior” means? Maybe you’ve heard a healthcare or movement practitioner talk about your “posterior chain” or “posterior body.”
Posterior refers to the back of the human body, and your posterior chain is simply the group of muscles and bones that make up the back of your body. Unfortunately, many of us don’t strengthen the back of our bodies, and things like sitting in front of a computer all day or bending over to pick things up from the floor can weaken our posterior chains significantly.
But hey- strengthening your posterior chain isn’t all that hard! Posterior strengthening can include your scapula stabilizing muscles, spinal extensors, glutes, and hamstrings. We’ll focus on the first two in this post, but you can read more about your glutes and hamstrings here!
Here are a few of my favorite exercises for strengthening your upper posterior chain.
Note for those who have had spinal fusion surgery: These exercises can be done with a scoliosis spinal fusion (see my notes within the descriptions!), but I recommend trying them with the supervision of an experienced movement practitioner first. Every spinal fusion is different, so you’ll want to enlist the help of a spinal fusion exercise pro to ensure you’re working within a safe and beneficial range of motion for YOUR body.