Your daily VIDA video builds the muscles that help you sit tall. But your upper back doesn’t only get stronger during those five minutes. Everyday activities and other kinds of exercise can add to it, helping you hold a comfortable, upright position more easily.

Strength adds up

Health guidelines recommend muscle-strengthening activities on at least two days a week. Anything that works your upper back and shoulders counts towards that and supports the work you’re doing in your VIDA videos.

Everyday activities that help

Many daily tasks use the muscles in your upper back, such as:

• Carrying shopping bags, especially with your shoulders back.
• Gardening, raking or digging.
• Pulling open heavy doors or moving furniture.
• Carrying children or pushing a buggy.

Activities that build it further

If you’d like to do more, options include:

• Swimming, especially strokes like breaststroke and backstroke.
• Rowing, on water or a machine.
• Climbing or bouldering.
• Strength training that includes pulling movements, like rows.
• Yoga or pilates, which often include upper back work.

Finding something you enjoy

The best activity is one you’ll keep doing. Many people find that once their upper back feels stronger, sitting tall becomes much less effort.

Something to try this week

Choose one activity from the lists above and try it once this week, alongside your VIDA video.

What to take away

• Your upper back gets stronger outside your VIDA video too.
• Guidelines recommend strength activities on at least two days a week.
• Everyday tasks like carrying and gardening use these muscles.
• Swimming, rowing and strength training can build them further.

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