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Strengthen Your Upper Back and Improve Your Posture

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7 Upper Back Stretches For Pain Relief

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Tight lats are weak lats, says Matt Kite, a strength and conditioning coach and master coach for D1 Training.. “If the lat and scapular regions do not allow you to fully extend overhead, it’s a sign they need some work.” Here’s how to test your range of motion: “Lie on your back, bend your knees and keep your feet on the floor, which will flatten out your lower back,” Kite explains. If you’re using a chair, sit facing forward and allow your upper body to fall over the back of the chair. Extend your arms above your head for a deeper stretch. Hold either position for 10. Between using your computer, phone and tablet you’re probably hunched over staring at a screen for several hours per day, and that bad posture can lead to upper back pain.

If you’re suffering from pain in your back, neck and shoulders, strengthening the muscles that improve your posture will. 12 Signs You May Have an Anxiety Disorder you’ll need to strengthen your back and core. This can help relieve and prevent back pain, and you’ll improve your posture, too—making you. Strengthening your back has so many benefits, the most important being to help you live everyday life in an easier way.

These exercises will provide everything you’ll need to function better and. As you can clearly see from the video above, you will need to flex all your back, core and leg muscles to hold the Chinese back plank position, even just for a short period of time. On the list of often overlooked, but vitally important muscles, are those of the upper back.

Why? Because it’s easy to skimp on them in favor of toning the more impressive muscles, like your legs or arms.But just because you can’t easily see the muscles doesn’t mean you should pass on upper back workouts.According to Amanda Dale, ACE-certified trainer and sports nutritionist, strong. By strengthening this muscle, the back will be able to better support the load from our upper body thus preventing this load being placed on the lower region of the spine, contributing to back pain. There are many exercises to strengthen this muscle, however my favourite is the classic lat pull down. If you suffer from lower back pain, you’re not alone – nearly 80% of adults experience low-back pain at some point in their lives.

Some of the most common causes for low back pain include: pulling a muscle in the low back, overuse, poor posture, improper lifting technique and excessive sitting. It’s been shown in research that if you’re looking to reduce your low back pain you’ll. Lower back pain is common, but doing strengthening exercises can relieve symptoms.

Here, learn how to perform a range of exercises and stretches for the lower back.

List of related literature:

Strengthen the upper back muscles, rhomboids, posterior deltoids, and middle trapezius to maintain the natural curvature of the spine, while avoiding rounded shoulders

“Fitness Instructor Training Guide” by Cheryl L. Hyde, American Association for Active Lifestyles and Fitness
from Fitness Instructor Training Guide
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To help protect your back, follow these precautions Figure 2-5: ●● Always keep your back in a straight, upright position and lift without twisting.

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from Nancy Caroline’s Emergency Care in the Streets
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Lower back arch: Sitting straight, head over shoulders, arch your lower back, pushing your abdominal area toward your desk.

“Essentials of Managing Stress” by Brian Luke Seaward
from Essentials of Managing Stress
by Brian Luke Seaward
Jones & Bartlett Learning, 2019

Upper back lifts-prone lying, a) arms out straight overhead, lift head, neck, and chest up and down; b) arms straight out at shoulder level, lift head, neck, chest and arms up and down; c) arms out to sides, elbows bent, lift head, chest, upper back up and down.

“Obstetric and Gynecologic Care in Physical Therapy” by Rebecca Gourley Stephenson, Linda J. O'Connor
from Obstetric and Gynecologic Care in Physical Therapy
by Rebecca Gourley Stephenson, Linda J. O’Connor
Slack, Incorporated, 2000

The way I usually like to work my back is to start with exercises that focus on my upper back and then work my way down.

“Triple H Making the Game: Triple H's Approach to a Better Body” by Triple H, James Rosenthal, Robert Caprio
from Triple H Making the Game: Triple H’s Approach to a Better Body
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Another is to arch the low back (hyperextension or hyperlordosis) instead of extending at the upper back and shoulder.

“Wilderness Medicine E-Book: Expert Consult Premium Edition Enhanced Online Features” by Paul S. Auerbach
from Wilderness Medicine E-Book: Expert Consult Premium Edition Enhanced Online Features
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Elsevier Health Sciences, 2011

Body position is critical to reduce strain on your lower back, elbows, and wrists—bend slightly at your knees, center your hips and shoulders over your feet, and maintain good posture with your lower back straight and your head up.

“The Rock Climber's Exercise Guide: Training for Strength, Power, Endurance, Flexibility, and Stability” by Eric Horst
from The Rock Climber’s Exercise Guide: Training for Strength, Power, Endurance, Flexibility, and Stability
by Eric Horst
Falcon Guides, 2016

You can arch your back, elevate your hips and lower them to the ground while arching back, rotate from side to side, raise your arms overhead, or use a combination of these methods.

“Becoming a Supple Leopard 2nd Edition: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance” by Kelly Starrett, Glen Cordoza
from Becoming a Supple Leopard 2nd Edition: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance
by Kelly Starrett, Glen Cordoza
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The chin-up (palms facing toward the body) and pull-up (palms facing away) are excellent upper-back exercises.

“Optimal Muscle Training” by Ken Kinakin
from Optimal Muscle Training
by Ken Kinakin
Human Kinetics, 2009

In bodybuilding, the lower back problems are usually caused by straight leg sit-ups, roman chair sit-ups, squats, deadlifts, presses, and sleeping on your stomach.

“Franco Columbu’s Complete Book of Bodybuilding” by Franco Columbu
from Franco Columbu’s Complete Book of Bodybuilding
by Franco Columbu
Creators Publishing, 2017

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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23 comments

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  • This back pain guide has healed by back problems. That`s good to me because I have worked with many, several guidelines as well as my back still painful right after each a different one. I had been amazed my back was better. This may be only the ultimate solution to my problem! Research this guide on Google, the guide name is Mason Κonozback
    good luck

  • Your exercises are great. With angel wings I can’t get my left arm into the right angle and extend to touch the wall. It will not rotate to touch the wall it feels stuck. What can I do to loosen something to increase my flexibility and mobility. Thanks Fiona

  • The link for the foam roller is a High density roller but it looks like the one in the video is a softer foam roller. I’m looking for a soft one. Any recommendations?

  • Been havin Upper backpain for 3 days..my family couldnt do anythin bout it.. No meds works but The last exercise works instantly.. Implying Pull ups behind neck will be really helpful.. ThankYou

  • some of your stretches are not too bad but for a really sore back, neck, arms they are way too difficult for me. Maybe you could do some easier ones, Thanks, Randell

  • This video helped so much. I sit down a lot to play. And I noticed my back started hurting. I tried these exercises and I feel so much better!

  • Love this video, would you have anything for pain from sitting. I have disc bulge in lower back that hasn’t healed yet. Thank you!

  • I really love this! this morning I woke up like a disaster..I have been having chronic upper back pain for six months, and every morning I would wake up feeling the pain.. this easy workout really helped me to start my day right. thank you ����

  • It really worked for my upper back so I’m happy about that since I was sleeping badly. Therefore the only problem I have is that my neck is still kind of bugging me,but overall thank you��

  • Thank you, these are quite helpful. I would add, don’t hold your breathe, remember to exhale while doing these. Thanks so much again!

  • Am suffering from back pain near upper back just below the right shoulder. will these exercises help in that pain relief?? due to Work home and bad sitting postures have developed pain recently and now paining alot.

  • really happy I found your channel, I have problem sitting up straight and tall and back weakness  ( sitting at a desk every day for 30 years hasn’t helped) so I do your videos each morning to try and improve this

  • What!!!! I go away for a few months and I click on their video to find that Bob and Brad have:

    • a new fancy intro ��
    • a better hi res camera ��
    • no more quotes in their intro ��
    • giveaways��
    • hi def sound clips ��
    • 1.1 million subscribers (yay! well deserved! ��)

    … but they still have their brilliant sense of humour and great banter and the most helpful physio advice on the internet hands down!

    Love you guys! Congrats! ������ Keep it up!

  • Did you try these yet? Which one did you get the most relief from? I hope these stretches and tips help you to live healthier and happier. Thanks so much for watching!

  • I like the idea of these door stretches for posture however, when I do them, It puts a lot of pressure on my lower back. After doing these, It really made my lower back feel like It took a lot of compression and pressure. Also the weight of my foot was mostly my back foot (sort of pushing me through the door, rather than my front foot). Am I doing It wrong? What can I do differently?

  • This is a great video super informative and clearly explained. It made me realise I’ve been using my foam roller wrong for ages! Just like you describe I’ve been tensing my abs and holding myself up. I just did it the right way and it feels much better!

  • I’ve checked out a number of videos for back muscle streches but, none of them are as useful as this one. Thanks for this excellent video

  • I’ve been facing back pain problem and after doing this exercise for 5 minutes, I’m already feeling better. These exercise stretch are very simple and effective. Thankyou

  • This pandemic has created both physical and mental pain among the people. So, we should be very careful regarding our both physical and mental health. Start your day with https://youtu.be/0mkWNuB1bZ0 listening to this inner peace music and meditation for positive energy. Listen to this music every morning and live a healthy and happy life.

  • Thank you so much for this, I’ve been dealing with tight upper back pain for 4 months and doing each of these stretches made a HUGE improvement. God bless you! ����

  • I didn’t feel anything from either of the two “table” stretches or your arm in the air thing at the end. LOL these are not stretches made for strong AND flexible people obviously.

  • This has helped many of my patients and I know it can help you, too! Thanks for watching and be sure to leave your comments below!

  • Many other channels talked about these exercises, but your instructions and reps and sets really made the difference. I knew these movements from other channels but i got the results from your video and instructions, my back and arm pain lasted more than half a year, now most of the pain is gone. Thank you so much doc.