This is one of my favourite foam roller releases! So many of us sit in front of a computer for hours on end and use all the muscles on the front side of our body yet the muscles on our back get a bit tight, weak and ignored! Slouching happens and posturally it all goes to crap!
By rolling out on a foam roller, we can loosen up those tight muscles, encourage some blood flow and help get some thoracic extension happening to counter act the day to day lack of movement in that area!
I find that if you take a big breath in and really expand your rib cage you will naturally extend your middle to upper spine. Feel those lower ribs stretch out!
The Goblet squat is a great variation of the standard squat. By holding a weight in front of you, it changes the weight distribution of the lift and puts a more frontal weight distribution which can definitely get the quads burning!
Compared to a chin up, this exercise is a great start to strengthening your back while being able control the weight lifted. While it is often a goal to be able to a chin up, starting with Lat Pull Downs is the best way to build up to achieving this. Focus on posture and technique is better achieved doing this motion also. This exercises is also an effective way to activate lower trapezius which is often a problem area for those in office work type jobs.