Beyond 10,000 Steps: 11 Forgotten Movements Your Body Actually Needs Every Day

7. Horizontal Pull (Band Row) — Balance the Shoulders and Protect Posture (1–2 minutes)

Most daily life includes pushing — opening doors, pushing a grocery cart — but people often neglect the pulling side. Strengthening the muscles that pull the shoulder blades together helps correct a rounded upper body and supports the rotator cuff complex. A band row is highly accessible: anchor a resistance band at chest height, sit or stand with a tall spine, and pull the band toward your ribs while squeezing the shoulder blades. Perform 8–15 slow reps in good control. This movement counters forward shoulders, improves breathing mechanics by opening the chest, and reduces neck strain. For those without bands, a towel row looped around a sturdy post or a bent-over bodyweight row using a table edge can be effective. If you feel pain with these motions, reduce range and consult a trained professional for safe progressions and technique adjustments.

8. Horizontal Push (Incline Push or Wall Push) — Maintain Functional Upper-Body Strength (30–90 seconds)

Pushing strength supports everyday actions like pushing a grocery cart, getting up from the floor, or rising from a recliner. Incline or wall push-ups are gentle, scalable options that preserve chest, shoulder, and triceps function without overloading the joints. To do an incline push, place your hands on a sturdy counter or table, walk your feet back so your body is angled, and lower your chest to the surface with control, then push back up. Aim for 6–12 reps or timed sets of 30–60 seconds. Make the surface higher for an easier version and lower for more challenge. These pushes also encourage a stable midline and coordinated shoulder movement that support safe lifting and reaching. If you have shoulder pain, try smaller ranges of motion and consult a professional for tailored modifications and scapular control cues.