Upper Back Strengthening – Basic Exercises

Source: www.physioadvisor.com.au/
Date: 18-Oct-2014

To begin with, the following basic upper back strengthening exercises should be performed approximately 3 times daily. As your upper back strength improves, the exercises can be progressed by gradually increasing the repetitions, frequency or duration of the exercises provided they do not cause or increase pain.

Shoulder Blade Squeeze
Begin this exercise standing or sitting with your back straight. Your chin should be tucked in slightly and your shoulders should be back slightly. Slowly squeeze your shoulder blades together as hard and far as possible provided it is pain free (figure 1). Hold for 5 seconds and repeat 10 times.
Figure 1 – Shoulder Blade Squeeze



Opposite Arm & Leg Raises
Begin this exercise lying on your stomach with your arms above your head as demonstrated. Keeping your knee and elbow straight, slowly lift your opposite arm and leg tightening your back and bottom muscles (figure 2). Hold for 2 seconds and then return to the starting position. Repeat this process with the other arm and leg. Perform 10 times on each side provided the exercise is pain free.
Figure 2 – Opposite Arm & Leg Raises (right arm, left leg)

Upper Back Strengthening – Intermediate Exercises

The following intermediate upper back strengthening exercises should generally be performed 1 - 3 times per week provided they do not cause or increase pain. Ideally they should not be performed on consecutive days, to allow muscle recovery. As your upper back strength improves, the exercises can be progressed by gradually increasing the repetitions, number of sets or duration of the exercises provided they do not cause or increase pain.

Darts
Begin this exercise lying on your stomach with your arms by your side. Squeeze your shoulder blades together and slowly lift your arms and chest off the ground, keeping your neck straight (figure 3). Hold for 2 seconds at the top of the movement then slowly return to the starting position. Perform 3 sets of 10 repetitions provided it is pain free. This exercise may be performed with palms facing up or down.
Figure 3 – Darts



Arms Above Head in Lying
Begin this exercise lying on your stomach with your shoulders blades squeezed together and arms by your side in the position demonstrated (figure 4). Slowly move your arms above your head, keeping your arms above the ground at all times and then return to the starting position. Perform 3 sets of 10 repetitions provided it is pain free.
Figure 4 – Arms Above Head in Lying



Resistance Band Pull Backs
Begin this exercise in standing or kneeling with your back straight and holding a resistance band as demonstrated (figure 5). Slowly pull your arms backwards, squeezing your shoulder blades together as demonstrated. Hold for 2 seconds, then slowly return to the starting position. Perform 3 sets of 10 repetitions provided the exercise is pain free.
Figure 5 – Resistance Band Pull Backs



Resistance Band Pull Downs
Begin this exercise in standing or kneeling with your back straight and holding a resistance band as demonstrated (figure 6). Keeping your back and elbows straight, slowly pull the resistance band to your hips as demonstrated. Perform 3 sets of 10 repetitions provided it is pain free.
Figure 6 – Resistance Band Pull Downs

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