Your upper back is supported by many muscles in your shoulders, back, neck, and chest. It’s important to exercise these muscles regularly, so you can give your upper back the support it needs. Don’t wait until you feel pain in your upper back from lack of exercise and strength. Practice these exercises at least two to three times a week to maintain strength to support your upper back.
- Opposite arm and leg exercises: Begin by laying on your stomach with your arms outstretched above your head and your legs straight. Raise your opposite leg and arm at the same time, tightening your back muscles. Hold this position for two seconds and repeat with the other arm and leg. (this can also be done on your hands and knees)
- Intermediate upper back exercise: Begin by laying on your stomach with your arms down to your side. Squeeze your shoulder blades together and slowly lift your arms and chest off of the ground. Hold this position for two seconds and slowly move back to your starting position.
- Aerobic exercises: Getting your cardio exercise in can help minimize future upper back pain. Focus on using your abdominal wall and core muscles to stabilize your back. Running, swimming, elliptical, stairmaster, and biking are all examples of cardio exercises.
If you incorporate these exercises into your daily or weekly exercise routine, you’ll be able to strengthen your back muscles and decrease the risk of future upper back pain. If you’re experiencing this pain already, we can help. Give us a call to schedule an appointment with one of our Physical Therapists at RPT.