Upper Back Posture Exercises

Proper Upper Back Posture can prevent neck and shoulder strain.

Slouching for long periods of time can cause neck and shoulder muscle pain. Strengthening the muscles in the upper back and the back of the shoulders and stretching the muscles in the chest and front of shoulders can improve upper back posture.

Strengthening the muscles used to keep the shoulder blades closer together and down help keep the upper back upright.

Strengthening Upper Back Exercises

Warm up first. Be sure to warm up with five minutes of moderate aerobic activity such as brisk walking or using an exercise bike to increase blood flow to the muscles and reduce the risk of injury before strengthening or flexibility exercises.

How Many Repetitions and Sets

Work up to at least one set of 10 - 15 reps (the most benefit comes from the first set). If you find an exercise difficult start with fewer repetitions and add a couple of repetitions each week until you can do 10 - 15 repetitions. To further increase endurance add a second set of 10 -15 repetitions after you can handle one set. In time, add a third set. Rest for about 30 - 60 seconds between sets.

How Much Weight / Resistance to Use

Start with light weights and increase weight gradually to avoid injury. Upper back exercises involve the shoulders, including the smaller muscles and tendons around the shoulder joint, which must be able to handle the weight. Ultimately, you should aim to use weights that cause the targeted muscles to become slightly fatigued after 10-15 repetitions.

Proper form is also important in avoiding injury. When doing the dumbbell exercises below, lift the weights slowly and smoothly.

Strengthening exercises (for the same muscle group) should be done three times per week on non-consecutive days. Rehabilitation exercises that are done using very light weights/resistance may be done more frequently, as recommended by a physical therapist.

Remember to Breathe.

Scapular Squeeze (this exercise can be done three times per day)

Stand with feet hip-width apart with arm hanging at sides. Keep shoulders down (away from ears) and back. Squeeze the shoulder blades towards each other. Hold for 5 seconds. Repeat 10 times.

External Rotation and scapular squeeze with exercise band: strengthens back of shoulders and upper back Stand or sit with neutral posture. Hold exercise band with palms up, elbows bent at right angle (upper arms at sides, lower arms parallel to floor). Keep the shoulder blades down and back. Keep elbows next to body, rotate arms outward and squeeze shoulder blades together. Return to start and repeat 10 times.

SAFETY NOTE:

Some of the following upper back exercises involve bending forward (hinging) from the hips.
You must be able to maintain proper form to do exercises that involve bending forward from the hips safely. Do not round your back - you must have sufficient core strength to keep your back neutral. Bending forward from the hips increases the load on your lower back and holding weights increases the load further.

If exercising in this position causes lower back pain, start with an alternate version of the exercise (e.g. lie on exercise bench or place hand on stationary object to help support the lower back and exercise one side at a time) until your core strength improves. (See back exercises page for exercises to improve core strength).

How to Hinge (Bend Forward) from the Hips:

To bend from the hips, stand with neutral posture, feet shoulder-width apart, knees slightly bent. Keep back firm and shoulders down and back, lean forward from hips (hips traveling backward) until torso is at desired angle - usually between 45 degree angle and parallel to floor.

TIP: Use a mirror to check your form.

Hinging from the hips, torso at 45 degree angle and almost parallel to floor. Do not round your back when performing exercises that involve bending forward from the hips - in other words - do not bend from the waist. Your back should remain neutral (retain the natural slight inward curve in the lower back) to reduce stress to the lower back.

Ys, Ts, and Is

Ts, Ys, and Is strengthen upper back muscles that control the shoulder blades.

Ts, Ys, and Is can be done on exercise bench (flat or inclined), stability ball, standing bent over from the hips, or on the floor. They can be done with or without weights. (If done without weights, the top position may be held for 5 seconds).

Standing, bent-over Ts, Ys and Is also work the core. Proper form must be maintained to protect the lower back

Ys - on the floor
Lie face down, forehead resting on floor. Folded towel may be placed under forehead to keep neck in neutral alignment. Form a Y shape with outstretched arms (arms overhead and slightly out to sides). Point thumbs toward ceiling. Squeeze shoulder blades together and raise arms off floor as high as possible (usually inches). Lower to starting position and repeat 10 times.

Ts - on the floor
Lie face down, forehead resting on floor. Folded towel may be placed under forehead. Hold a very light dumbbell in each hand. Form a T shape - arms out to sides, palms facing floor. Squeeze shoulder blades together and raise arms off floor. Do not lock elbows. Pause and lower to start position. Repeat 10 times.

Is - on the floor
Lie face down, forehead resting on floor. Folded towel may be placed under forehead. Place arms at sides, palms facing body. Raise arms off floor.

Standing YTI's

Standing Y, T and I start position:
Bend forward from the hips until torso is about a 45 degree angle, arms hanging toward floor. Keep your shoulders blades down and back. Do not round your back.

For the standing Y: Raise your arms (with thumbs pointing up) until they arm in line with your torso. Pause and lower to start. Repeat 10 times

For the standing T exercise, raise your arms out to the sides in line with your body and squeeze your shoulder blades together. Pause and lower to start. Repeat 10 times

For the standing I, slowly lift arms straight back until they are in line with your body. Pause and lower to start. Repeat 10 times

Start Position	Standing Y

Start Position	Standing T

Start Position	Standing I

ROWS

Bent-over Dumbbell Row strengthens upper back, mid back and core.

Hold a pair of dumbbells, palms facing body.
Stand with neutral posture (retain slight natural arch in lower back), feet shoulder-width apart, knees slightly bent.
Keeping back firm, lean forward from hips (hips traveling backward) until torso is at a 45 degree angle or parallel with floor (or in-between).
Keep shoulder blades down and back.
Let arms hang down from shoulders - do not let shoulders drop forward.
Do not lock elbows (keep a slight bend in the elbows)
Slowly bring dumbbells up to torso, keeping upper arm close to body, squeezing the shoulder blades together. Repeat 10-12 times.

If the bent-over row causes lower back pain, try another version such as the bent-over one-arm dumbbell row, the one-arm dumbbell row using a bench, or the seated row using an elastic band (shown below).

Dumbbell Row - torso almost parallel to floor

Dumbbell Row - torso at about 45 degree angle

One Arm Dumbbell Row

Stand, hold dumbbell in right hand. Place left foot forward and right foot back. The back leg can be slightly bent or almost straight. Keep back neutral, bend from hips, bringing torso to about a 45 degree angle. Left arm can be placed on left thigh for support or can be placed on bench or chair. Keep the right shoulder back and down, let dumbbell hang towards floor, without locking elbow. Slowly bring dumbbell up to side of body. Pause, then slowly lower dumbbell. Repeat 10-12 times. Switch sides and repeat.

One Arm Dumbbell Row

One-arm Dumbbell Row using Bench

To reduce strain on lower back, do the dumbbell row using a bench for support. Place left hand and knee up on bench. Keep right leg on floor with a slight bend in the knee. Torso will be nearly parallel with bench. Keep spine neutral. Let right arm hang down from shoulder, holding dumbbell with palm facing body. Keep a slight bend in the elbow. Pull dumbbell up to torso, keeping upper arm close to body.

Seated Row with Elastic Band

Sit up straight on floor, legs extended in front of you, knees slightly bent.
Loop elastic band around feet and hold each end of elastic band in each hand, palms facing each other.
Keep shoulders down away from ears. Start with arms extended in front of you, elbows slightly bent.
Tighten abs. Pull back on bands, bending elbows and keeping arms close to body until elbows are just past torso. Pause for a second and return arms to start.
Do 10 - 12 repetitions.

Seated Row with Exercise Band

REVERSE FLYs (also called the Rear Lateral Raise)

(strengthens the upper back, mid-back, and back of shoulders)

Reverse Fly with Dumbbells

Hold a light dumbbell in each hand. Stand with feet hip-width apart, knees slightly bent. Keeping abs tight, shoulders down and back and arms hanging straight down, hinge from hips until torso is at a 45 degree angle or almost parallel with floor.. Keeping your torso stable and your elbows and wrists firm (in a fixed position) slowly lift arms out to sides until elbows are shoulder height, squeezing shoulder blades together. Pause and slowly return to start. Do 10 - 12 repetitions

Note: Only very light weights are needed. Arms can be bent or straight.

Reverse Fly

Reverse Fly - arms slightly bent

If the bent-over reverse fly causes lower back pain, try another version such as the seated version or the modified reverse fly using an exercise band (shown below). You can also place one hand or forearm on a stationary object (standing, bending forward from the hips) for for support and exercise one side at a time and raise one arm at a time.

Seated Reverse Fly / Rear Lateral Raise

Sit on armless chair. Hold a light dumbbell in each hand with palms facing each other.
Lean forward from hips, keeping spine neutral (retain natural inward curve in lower back, arms hanging down. Keep abs tight.
Slowly lift dumbbells up and out to the sides until arms are shoulder level.
Slowly lower to starting position

Modified Reverse Fly with elastic band Sit or Stand with feet hip-width apart. With elbows slightly bent, hold an exercise band in front of you at chest height. There should be minimal tension in the band to start. Pull the band apart, bringing the band to your chest, squeezing your shoulder blades close together. Repeat 10 times.

Pullover (Strengthens mid--back and upper back)

Lie flat on back, knees bent, feet flat on floor. Tighten abs
Hold a dumbbell with both hands and raise it toward the ceiling above your chest.
Keep shoulder blades down and back. Keeping a very slight bend in the elbows, lower the dumbbell back and over your head to the floor or as close to the as far as is comfortable. Do not allow the lower back to arch.
Pause, slowly return to start. Repeat 10 times.

Pullover Start Position	Pullover

PullDown with exercise band (Strengthens mid--back and upper back)

Hold elastic band toward ceiling with overhand grip, hands a little wider than shoulder width apart. Do not lock elbows. Pull hands down and out to sides until band is about shoulder height and touches collarbone.

Pulldown with Exercise Band

Go to back exercises page for exercises to strengthen core and to improve lower back posture.

Back to the Top ^

 

Anti-Slouching Stretching Exercises

Stretching the chest and front of shoulders can improve upper back posture. Chronic slouching can lead to chronic neck pain.

Chest Stretch with Clasped Hands: (pectorals and front of shoulders) Stand with knees slightly bent. Hands behind the back, fingers interlaced, palms up. Extend arms backward and raise arms at high as they can comfortably go. Do not arch the back. Hold 30 seconds. Stretching the Chest and front of the shoulders (along with strengthening upper back muscles) helps prevent and correct slouching (a common cause of neck and shoulder pain).

Wall Chest Stretch:
Stand with right side facing wall, left foot forward and right foot back. Place right palm and forearm against wall, fingers pointing towards ceiling, upper arm parallel to floor.
Slowly bend left knee so that body moves forward until you feel a stretch in the chest and under the arm. Hold for 30 seconds. Repeat on opposite side.

Doorway Chest Stretch:

Stand in doorway and place palms and forearms vertically on each side of doorway, upper arms parallel with floor. Put one foot forward and the other back and slowly bend front knee to move body forward through doorway. Hold for 30 seconds.

Shoulder Rolls:

Stand with neutral posture, arms hanging at sides. Slowly roll shoulders forward, then up toward ears, then backward, then back down. Repeat 10 times.

Back Against Wall Posture Exercise (stretches and strengthens muscles as needed for correct posture)

Stand with back against wall, feet about 3 inches away from wall. Do not lock knees (keep a slight bend in the knees). The back of the head, shoulders and buttocks should be touching the wall (don't force your head if it doesn't touch). Chin should be level with floor. Pull the shoulder blades closer together and down away from ears, lifting the chest slightly. Pull the lower abs in and up and bring your lower back close to the wall (should be able to fit fingers behind lower back). Hold for 10 seconds. Repeat three times.

To stretch to the chest, sides, and front of the shoulders, place the back of your hands against the wall. Keeping the shoulders down and back, move the back of your arms up the wall until they are overhead, reach your arms to stretch further and hold for 5 seconds and then lower the arms to start.

Back Against Floor (stretches lower back, front of shoulders and chest, strengthens abs)

Lie on back on floor. Bend your elbows to 90 degrees and place your forearms and back of your palms on the floor (they may not touch the floor). Bring the back of your forearms, shoulders, and lower back toward the floor.
Hold for 10 seconds. Repeat three times.

Tip: You can also relax in this position (lying on back with back of palms toward floor) to allow gravity to stretch muscles and release tension in back and shoulders.

Go to lower back stretching exercises.