Part 3: Shaping Up Sitting Posture-3 Upper Back/Shoulder Exercises

When strengthen these muscles in our upper back, middle back and back of the shoulders, we improve our postural muscles.  Along with a healthy spine curving backward, strengthening these muscles will maintain a relaxed position reducing and resolving muscle pain, neuropathy, joint pain, disc problems, and preventing arthritis.

Remember to hold good posture for each exercise.

Steps for each exercise: 

  1. Lateral Posterior Deltoid Extension.   This will strengthen the posterior deltoids and rhomboids.

    1. Keep elbows tucked into side, elbows at 90 degrees.

    2. Start with hands in front.

    3. Rotate your hands to the side and pull the shoulder blades in with comfortable tension.

  2. Vertical Posterior Deltoid Extension. This will isolate and strengthen the posterior deltoids.

    1. Upper arms level with the shoulders.

    2. Elbows bent at 90 degrees.

    3. Start with our hands forward, then rotate them back by contract the posterior deltoids.

    4. Go as far up until the shoulders tighten.

  3. Bent Over Reverse Fly.  This will strengthen the upper trapezius and back of the neck.

    1. Lean forward 10 degrees.

    2. Start with your hands in front.

    3. Keep head still and form an arch with your hands to reach the level of the shoulders.

Start with low weights and 5 repetitions.  As you get comfortable, then increase the repetitions to 10, then increase the weight.

Only perform these exercises if your body if free of pain and nerve conditions.

Everyone’s health is at a unique state.

Enjoy a Complimentary consultation from our doctors and recover from nerve, spine, and muscle pain.

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2 Comments
  1. Reply
    Puss

    You’ve got it in one. Con’udlt have put it better.

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