|
|
Stretches and Exercises for Upper Back
Keeping your upper back healthy and fit is important for maintaining good posture and preventing pain. Here are some stretches and exercises to help:
Stretches:
- Shoulder Blade Squeeze: Sit or stand with your arms at your sides. Squeeze your shoulder blades together and hold for 5-10 seconds. Repeat 10 times.
- Upper Trapezius Stretch: Sit or stand with your arms at your sides. Tilt your head to one side and use your hand to gently pull your head further to the side until you feel a stretch in your upper back. Hold for 10-15 seconds and repeat on the other side.
- Doorway Stretch: Stand in a doorway with your arms at your sides. Place your hands on the door frame at shoulder height. Step forward with one foot and lean forward until you feel a stretch in your upper back. Hold for 10-15 seconds and repeat.
Exercises:
- Rows: Sit or stand with your arms at your sides and a resistance band or weights in your hands. Pull your elbows back and squeeze your shoulder blades together. Repeat for 10-15 reps.
- Reverse Fly: Sit or stand with your arms at your sides and a resistance band or weights in your hands. Lift your arms out to the sides, squeezing your shoulder blades together. Repeat for 10-15 reps.
- Superman: Lie face down on the floor with your arms and legs extended. Lift your arms and legs off the ground, squeezing your upper back muscles. Hold for 5-10 seconds and repeat for 10 reps.
Remember to always warm up before stretching or exercising and to listen to your body. If you experience pain or discomfort, stop and consult a healthcare professional.
|
|
|