Upper Back Relief
The upper back is an important part of the body that often gets overlooked in exercise routines. However, having a strong and flexible upper back can help improve posture, reduce pain and tension, and even improve overall athletic performance. Here are three of the best exercises/stretches for the upper back:
Rowing exercises - Rowing exercises are great for targeting the muscles in the upper back, including the rhomboids and the trapezius. A popular rowing exercise is the bent-over row, which can be done with a barbell or a pair of dumbbells. To perform a bent-over row, stand with your feet hip-width apart and bend your knees slightly. Hinge forward at the hips and keep your back flat, then hold the weights and pull them towards your chest, squeezing your shoulder blades together.
Pull-ups - Pull-ups are a great exercise for targeting the upper back and are a compound exercise, which means that it works multiple muscle groups at the same time. Pull-ups can be done with a pull-up bar or a resistance band, it's important to focus on proper form and engage the upper back muscles during the pull-up movement.
Cat-cow stretch - This stretch is a great way to release tension in the upper back and shoulders. To perform the cat-cow stretch, start on your hands and knees with your wrists directly under your shoulders and your knees directly under your hips. As you inhale, drop your belly towards the floor and lift your head and tailbone up towards the ceiling. As you exhale, round your spine and tuck your chin to your chest. Repeat this movement several times to help release tension in the upper back.
It's important to note that when starting any new exercise or stretching program, it's always best to consult with a professional to ensure that you are performing the exercises correctly and safely. Incorporating these exercises and stretches into your fitness routine can help improve posture, reduce pain and tension, and even improve overall athletic performance.