There are many upper back exercises intended to strengthen the upper back. They are also meant to reduce the pain usually felt in these areas due to tense, overworked, or tired muscles.
Following are some exercises which many have found helpful. You should do the exercises about three times a day. As your back gains in power and flexibility, you may increase the number of repetitions. You may also increase the counts by which you hold the position. Make sure that you increase the frequency and intensity of the exercises slowly and steadily. The graduated progression will ensure that you will not jeopardize the very muscles that you are working out.
Stand or sit upright. Tuck your chin in a bit towards your neck and pull your shoulders back. Start squeezing your shoulder blades together as hard as you can. You should feel a certain degree of tension along the area, but not enough to cause any pain, as you execute this exercise. Hold the posture for about five seconds and relax. Do this ten times.
Lie down flat on your stomach. Stretch out both your arms overhead. Keep your knee and elbow outstretched as you bring up your right arm and your left leg. As you do this, consciously tighten the muscles of your back and your butt. Hold the position for about two seconds and then get back to your initial position. Do the exercise again, but this time using your left arm and your right leg. Do the exercise ten times on each side. As with all other exercises, make sure that you feel a tightening, some tension, on the muscles that you are using, but not enough to be painful.
Aside from these exercises which any beginner can do, there are also exercises which you can do when you feel your muscles becoming stronger and more supple. These intermediate routines can be done once or thrice a week as long as they do not cause pain. It is better that you do them every other day. This gives you a day between exercises so that the muscles can recover from their workout.
Again, as with all exercises, when you feel that the muscles are becoming stronger, you can increase the number of reps, the number of sets, or the number of seconds when you keep the position. Make sure that you do this gradually to avoid muscle injury or inappropriate fatigue.
Lie flat on your midsection with both arms at your sides. Squeezing your shoulder blades together while you do the next step, steadily bring your arms and upper body up. Keep your neck upright. Maintain the position for two seconds then gradually go back to the position where you started from. Do this routine ten times per set. Do three sets. You have the choice of having your palms face up to face down as you do the exercise.
You can continue this exercise either stand up or kneeling down. Hold your arms straight out in front of your chest, holding the ends of the rubber band in each hand. Pull the band backward as far as possible; squeeze your shoulder blades together as you execute this routine. Maintain the end position for two seconds. Slowly release the tension from the band, going back to your initial position. Do three sets of ten repetitions each.
Exercises which build muscles by using muscle contractions against resistance without moving the muscles are called isometric exercises. The muscles become tense, thus becoming stronger in the process, but are not stretched too much. Such exercises are good for the neck and sections of the upper back.
Looking straight in front of you put your palm against your forehead. Keeping the neck steady, exert pressure with your palm. Resist the pressure with the muscles of your neck. Every time, try to resist for ten seconds and let go. Repeat for five or ten times.
You can do the same exercise on the side of the head, the right first and then the left. Utilize your fingers to resist the force from the head. You will feel the tension at your neck and parts of the upper back.2016-08-05