Upper back strength and stability are extremely important for day to day living. Your upper back directly influences your posture & neck support.Millions of American suffer from upper back pain, due to sitting at computer screens all day. Hunched over a desk causes people to slouch, resulting in over stretching & weakening of upper back muscles. In these cases it is even more important to take the time to develop strength in these muscle groups.Below are several exercise you can do to build that upper back strength. Done at least 3-4 x week you will see gains in strength & positive changes in your posture.
- ForeArm Plank - Face downwards with your forearms on the floor and your elbows directly beneath your shoulders making sure they stay parallel to each other. Rise up on your toes so that only your forearms and toes touch the floor. The body should hover a few inches off the floor in a straight line from shoulders to feet. Hold for at least 20 secs and repeat 5 times
- Resistance Rows - Stand with your feet hip-width apart on the center of a resistance band. Wrap one end around each foot and cross the handles. Bend your knees slightly and lean your chest forward slightly, keeping your back straight. Keep your core engaged and your back straight as you pull your hands up to your rib cage, squeezing your shoulder blades together at the top. Release your arms and repeat.
3. Reverse Fly - Holding a set of dumbbells, sit on a bench or stability ball. With your feet flat on theground, hinge at the waist to lean forward slightly, and bring your dumbbells behind your calves, palms facing each other. With a slight bend at the elbow, raise your arms outward and squeeze your shoulder blades, keeping your palms facing the floor. Release your arms slowly and repeat.
4. Wall Angle Drill - Find a clear wall and stand with your back to it. Your head, mid-back, and buttocks should all be touching, your feet can be a comfortable distance. Next, bring your arms up to the 90/90 position with the back of your wrists and fingers against the wall. Then, without moving your head or hands, try to also flatten your lower back to the wall. You can simultaneously flatten your fingers, hands, and spine against the wall. Your eyes are horizontal, not looking up, and your chin is not jutting out.
