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Three Exercises to Help You Stand Taller

Three Exercises to Help You Stand Taller — video by Alyssa Kuhn, Arthritis Adventure Play · 10:15

Video by Alyssa Kuhn, Arthritis Adventure on YouTube · Open on YouTube

A physical therapist teaches a chest opener, a row and a wall push-up with rotation, each with an easy starting version and a harder one using a band, dumbbell or lower surface. Good for anyone feeling more rounded and wanting back strength.

  • 10 min
  • All levels
  • Low impact (no jumping)
  • wall, resistance band, dumbbells

Good forBetter posture

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Step by step 8

Tap a time to watch that step in the video.

  1. Chest opener: arms straight out in front, open them wide with elbows straight, then bring them together; 10 to 15. 1:00
  2. Harder: hold a band in front and open the arms fully; hands closer for more resistance, but keep the full range. 1:50
  3. Row: a few shoulder rolls, then reach forward and drive the elbows back and down, away from the ears; 10 to 20. 2:52
  4. Band row: one arm holds a loop band up straight, the other pulls it down and back to the body; 10 to 20 each side. 3:41
  5. Dumbbell row: staggered stance, free hand on something stable, drive the elbow back to the hip, not straight up. 4:46
  6. Wall push-up: arm's length from the wall, hands shoulder-width, elbows close, forehead toward the wall, press away. 6:29
  7. Add rotation: as you press away, open one arm up with the feet planted, a gentle turn through the upper back. 6:58
  8. Harder: a lower surface such as a kitchen counter, full range, body in a straight line with no sagging; 8 to 12. 7:52

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Drive the elbows back and down so the shoulders stay away from the ears
  • Open the arms fully with straight elbows, then bring them together slowly
  • Keep the body in one straight line in the push-up; do not let the hips sag

What it works

Tap an area for more videos that work it.

Joints it uses 1 take load

  • Shoulders takes loadband and dumbbell rows, chest openers, wall push-ups
  • Elbows movesrows, wall push-ups, chest openers
  • Wrists & hands movesband and dumbbell grip, wall push-ups
  • Upper back movesrows, push-up with rotation

Easier option from the coach: Each move starts unloaded; wall push-ups before a lower surface

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Alyssa Kuhn, Arthritis Adventure; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety