Upper back exercises
What causes tension or pain
in your upper back?
What exercises can be done to reduce the tension in the upper back?
1. Single-arm row
- Your spine should remain in a neutral position, that is, keep about the same curvature as when you are standing.
- Your head should stay in line with your body, not being pushed back or forward.
- It is sometimes advisable to pull the scapula (shoulder blades) towards the center of the spine and keep it fixed there. This is a good idea if your goal is strictly to improve your posture, under the guidance of your physiotherapist.
2. Bent-over row
- You should maintain the natural curvature of your back.
- Your elbows should come up alongside your body, not out to the sides.
- At the top of the movement, you can contract your rhombids, as if you are trying to hold a pencil between your scapula (shoulder blades).
- Keep your knees slightly bent throughout the exercise.
3. Single leg deadlift
- Since your upper back will act as a stabilizer, make sure your muscles are still engaged. You need to keep good control over your scapula (shoulder blades);
- Start with a small range of motion. You don't have to stretch to the limit, especially if you are just starting out;
- Maintain the natural curvature of your back. If it does fade, lower your movement lower.
4. Plank on the arms
The plank on the arms will allow you to work your abdominals, your stabilizing muscles of the trunk and also of the shoulders. During this exercise, it is important to engage your abdominals, but also to maintain good control over your shoulders.
In summary, working the muscles in your upper back can help reduce the tension you feel. In addition, as part of a program, these exercises can help you improve your posture and reduce your risk of feeling pain in this area of your body.
You would like to do these exercises ? Try it with one of our training bags.