2026 Postural Changes: Exercise of the Month – Banded Row

Grab your Theraband — it’s time to row! The banded row targets two important areas for this month’s postural focus: the muscles around the hips and the muscles around your shoulder blades. Sarah demonstrates the exercise in a kneeling position, encouraging you to squeeze your glutes, drive your hips forwards and maintain that upright position while you row. Can’t comfortably kneel? Sarah also demonstrates a seated version so you can still work on the same movement. Aim for 10–12 repetitions, three rounds, with a rest between each round. Sarah recommends including this strength exercise twice a week. Focus on quality: pull, squeeze the shoulder blades, hold, then control the return.