Best Upper Back Exercise for Poor Posture

When looking to fix hunchback posture, we need to understand some exercises can help or hurt to improve our health.  Understand some muscles need to be stretched and some strengthened to feel and look better.  In general the front muscles of the body will tighten/shorten, and the back muscles will become weaker and sometimes painful.

Sam is illustrating hunched/poor posture.  Here shoulders are rolling forward, her upper back is more rounded, and her neck is bending forward.

This buff guy is flexing the muscles that help strengthen and pull the upper spine back.   They include the upper trapezius

and rhomboids.

Here is one exercise that can help start the process:

One Arm Row.  There are 2 modifications.

1. Lying on your stomach.   This helps relax the body and neck, with muscle contraction only of the upper trapezius and rhomboids on one side.

  1. Hold a small weight or water bottle to start.

  2. Lye on the edge of bed or couch where you can have full extension of your arm.

  3. Relaxing the other parts of your body, pull with back of your upper arm and upper back as high as you can.

  4. Hold for 1 second.

  5. Slowly lower the weight to original position.

  6. Repeat 5-10 times.

2. On your hands & knees.  This position forces your body and legs to help stabilize the body during the exercise.

  1. Position yourself on your hands and knees.

  2. Put a small weight or water bottle in one hand.

  3. Holding your body still, slowly lift the weight using the back of your upper arm and upper back.

  4. Hold for 1 second.

  5. Slowly lower the weight keeping the body still.

  6. Repeat 5-10 times.

Focus on holding good posture/form during the motion.  Breath in when pulling toward the body.  Breath out when lowering the weight.  Repeat this daily and add other exercises and stretches to improve your posture and improve your health.

With any exercise, do not perform if you experience pain before or during the exercise.  Consult a Chiropractor for a full examination and x-rays to understand if you have a joint, nerve or muscle conditions.

Every is at a unique state of health.

Enjoy a Complimentary consultation from these specialists and recover from nerve, spine, and muscle pain.

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Part 2: Improve Sitting Posture: Low Back Stretches


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