Latest news with #SarahCampus
Tom's Guide
06-05-2025
- Health
- Tom's Guide
I did 100 reverse flyes every day for a week — here's what happened to my body
Have you ever heard the saying, 'Your posture is how you present yourself to the world'? It's true. You stand tall, you stand confident — well, that's what I tell my kids and clients anyway. Your posture tells a story, which is why one of my favorite moves to strengthen and tone the rear shoulders and back is the reverse flye. Think: lean forward, pull your abs in and fly your arms out. You can use light dumbbells, or if opting for bodyweight, I pop my thumbs up and drive them back (I call them 'disco thumbs'). This move feels incredibly good first thing in the morning or after a long day at your laptop when you want to wake up the backs of your shoulders (your posterior deltoids) and activate the upper and mid back, mainly the rhomboids and traps. It's a small move with a big posture pay-off, so I committed to doing 100 reps every day for a week (spoiler: I stood taller and ditched the slouch). Here's how to do the move properly, plus a few more reasons it deserves a spot in your repertoire. "Reverse flyes are one of the best exercises to help you build upper back muscles, crucial for posture and mobility," explains Sarah Campus, personal trainer, nutrition coach, runner and founder of holistic wellness platform LDN MUMS FITNESS. "They target the muscles that strengthen the posterior shoulder muscles, which help to promote proper shoulder joint function while helping you stand taller with less effort." A post shared by Lucy Miller (@lucycmiller_) A photo posted by on Slow, controlled reps are key to getting the most from reverse flyes. It's tempting to power through, but speed can lead to poor form and take the focus away from the right muscles. This cue is everything. 'Stretch, contract and squeeze your rear delts for a second and then control back,' says personal trainer and founder of the Crockford App, Alex Crockford. It helps activate your upper back and rear delts (those small but mighty muscles at the back of your shoulders) and gives you that satisfying "posture reset" feeling. Keep a soft bend in your elbows. To really hit the rear delts, the elbows should be at shoulder level or slightly below. 'Going too high will increase shoulder strain as you engage the wrong muscles,' says Campus. 'You'll basically activate the upper traps and neck muscles instead of the rear delts, which, as a result, could impinge the shoulder joint.' Yep, this move requires your core. Pull your belly button towards your spine to help brace your core and support your lower back. It will avoid dumping any tension into your neck, too. As I mentioned, you can do this move with just your bodyweight. I first learned this years ago with celebrity trainer James Duigan (Elle Macpherson's trainer, nonetheless). He called them disco flyes — thumbs up to the ceiling and drive your arms back with purpose. That image stuck with me, and I still do them when I need a quick posture pick-me-up. Crockford also recommends that you 'don't lift so heavy that you have to use lots of momentum or can't bend over enough. It's better to keep control and have better quality contraction.' Instead, keep your gaze forward. If you look down, your shoulders will instantly round. This adjustment of looking ahead and slightly up allows for better engagement of your upper back and rear delts, maximizing your results. "When done consistently, reverse flyes can improve posture, reduce upper back pain and even enhance performance in other lifts," says Campus. And I'm living proof that they're effective. The difference I'm already feeling in my posture and the relief in my upper back is incredible. I'm standing taller and feeling stronger, and perhaps it's just because I'm more aware of it, but that's after one week. Do I need to be doing 100 a day? Probably not, but three sets of 20 feels good and I'll do this roughly twice a week, whether as part of an upper-body session or a back-specific workout. I'll be working on mixing things up too — alternating arms perhaps, or performing them kneeling over a gym ball for some extra core work. You could even use a cable machine or a resistance band for extra resistance. However you do them, adding reverse flyes to your training will surely help build a stronger upper back and better posture for the future.
The Independent
27-02-2025
- Health
- The Independent
5 ways to swap sedentary habits for healthier ones
New research from Sport England reveals that over a third of adults in the country's most deprived areas are not getting enough physical activity. The public body also found that women, individuals from lower socio-economic backgrounds, and Black and Asian communities continue to be less active than others, while fewer than half of children meet the Chief Medical Officer's recommended daily physical activity guidelines. With most things just a click away, it's easy to fall into sedentary habits that can harm our physical and mental health. However, small, intentional changes can make a big difference in shifting from a sedentary lifestyle to one that fosters health and vitality. Here are some reasons why sedentary behaviour is bad for your health and five easy ways to swap some lazy habits for healthier ones… What is classified as a sedentary habit? 'A sedentary habit is any behaviour that involves prolonged sitting or low activity, such as excessive screen time, long periods of sitting at home or work, extended commuting, and reading without moving for a long time,' says Sarah Campus, personal trainer and founder of LDN MUMS FITNESS. Why is it important to be active and move your body on a regular basis? Consistent movement helps boost physical health and mental wellbeing. 'In particular it helps improve cardiovascular health, strengthens muscles and bones, boosts metabolism, and prevents conditions such as obesity, diabetes, and heart disease,' says Campus. 'Physical activity also boosts your mood, reduces stress, and supports cognitive function which, as a result, leads to better mental wellbeing. 'Movement doesn't haven't to take a long time, just as long as you are consistent with it.' So, here are five ways to replace a sedentary habit with a healthier one… 1. Swap the lift for the stairs This is an easy way to burn more energy throughout the day and get some extra steps in. 'Of course, if you work on the 24th floor, no one expects you to crawl your way to your desk every morning. But if you have just a few flights, go the old-fashioned way – by foot,' suggests Emily Schofield, personal trainer at Ultimate Performance. 'Or take the lift to the 20th floor and hike the last four. 'Don't be the person that takes the lift to the first floor.' 2. Try a standing desk rather than sitting Using a standing desk can do wonders for your posture, reduce back pain, and increase your energy. 'If you spend the majority of your day at your desk, you might as well be standing,' says Schofield. 'While the number of calories expended standing at your desk vs sitting is not massive, you'll be much more likely to move around if you're already on your feet rather than slouched in your office chair. 'You will also be doing yourself a massive favour when it comes to your posture. Sitting for long stretches of time can cause both back and neck pain.' 3. Move around rather than staying at your desk all day 'Take frequent breaks and try to stand, stretch, or walk for a few minutes every hour,' suggests Campus. 'You can also set movement reminders and use alarms or apps to prompt breaks.' So, try to avoid eating your lunch at your desk. 'Instead, eat outside and take a short walk,' recommends Campus. 4. Do your shopping in person rather than online The internet has made our lives much more convenient which saves us a lot of time, but it can also foster laziness. 'If you need shopping, physically go to the actual store for some shopping. Stroll through the aisles and carry your groceries in from the car,' advises Schofield. 'This is old fashioned, I know, but there's really no reason to constantly use online shopping delivery sites. 'If you want to read a new book, make your way to your nearest bookshop and pick it up rather than ordering it.' 5. Go on a morning walk instead of sleeping in Resist the temptation to lie in bed all day, and wake your body and mind up with some movement. 'Start the day with a morning walk, yoga, or a quick workout to wake yourself up,' recommends Campus.
