Strong back wrokout:7 upper back exercises

By  ,  Onlymyhealth editorial team
Nov 14, 2013

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Quick Bites

  • Upper back pain may be triggered by specific events.
  • Improper sitting position is a common cause.
  • Take deep even breaths while completing stretches.
  • Slow down the pace of exercises if you experience discomfort.

Looking for ways to avoid being withdrawn by upper back pain? Before you listen to recommendations on high-end, difficult exercises, we suggest that you bring back those simple, basic ones and roll the magic.

upper back exercisesUpper back pain is caused by so many reasons that it may be difficult for you to spot the cause by yourself, especially if you are a pro-active person. So, the first resort to putting away that pain from coming close to you is by knowing the trigger. As is with most medical condition, understanding the cause is very important to receive the right treatment.

Once you have consulted with your health care provider about the cause of your back miseries, here are certain upper back exercises that you can practise in order to avoid back problems.

Pectoral stretch

Stand in a doorway or corner with both arms on the wall slightly above your head. Slowly lean forward until you feel a stretch in the front of your shoulders. Hold 15 to 30 seconds. Repeat 3 times.

Thoracic extension

While sitting in a chair, clasp both arms behind your head. Gently arch backward and look up toward the ceiling. Repeat 10 times. Do this several times per day.

Arm slides on wall

Sit or stand against a wall with your elbows and wrists against the wall. Slowly slide your arms upward as high as you can while keeping your elbows and wrists against the wall. Do 3 sets of 10.

Scapular squeezes

While sitting or standing with your arms by your sides squeeze your shoulder blades together and hold for 5 seconds. Do 3 sets of 10.

Mid-trap exercise

Lie on your stomach on a firm surface and place a folded pillow underneath your chest. Place your arms out straight to your sides with your elbows straight and thumbs toward the ceiling. Slowly raise your arms toward the ceiling as you squeeze your shoulder blades together. Lower slowly. Do 3 sets of 15. Proceed on to holding soup cans or small weights in your hands.

Thoracic stretch

I. Sit on the floor with your legs out straight in front of you. Hold your mid-thighs with your hands. Curl you head and neck toward your belly button. Hold for a count of 15. Repeat 3 times.

II. To stretch your right upper back, point your right elbow and shoulders forward while twisting your trunk to the left. Hold for a count of 15. Repeat 3 times.

III. To stretch your left upper back, point your left elbow and shoulder forward while twisting your trunk to the right. Hold for a count of 10. Repeat 3 times.

Rowing exercise

Tie a piece of elastic tubing around an immovable object and grasp the ends in each hand. Keep your forearms vertical and your elbows at shoulder level and bent to 90 degrees. Pull backward on the band and squeeze your shoulder blades together. Repeat 10 times. Do 3 sets.

Just 15 minutes of back exercises three times a week can strengthen all the important muscles in your back such as those in your neck and shoulders as well as stabilize the muscles in your core and spine and lower back.


Read more articles on Exercise and Fitness.

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