If you find yourself feeling like your upper back is tired and your head weighs a ton after a long day of texting, typing, reading, and other “forward head” activities, you’re not alone. The muscles in your upper back and shoulders can become fatigued from constantly having to hold your head up. To avoid this issue and strengthen your upper back, it’s vital to practice proper posture and engage in targeted exercises. When your upper back is strong, it can easily support the weight of your head, which averages around 10 pounds, and maintain a natural alignment that alleviates strain on the neck and shoulders. In this article, we’ll discuss a set of intensive exercises that promote proper muscle form and range of motion in the upper and middle back.
Before You Begin
Before starting these upper back exercises, find a comfortable place to lie down on your stomach. You can use the floor, a sofa, or even a chiropractic table. If you decide to use the floor, create a donut shape with a towel and rest your head in it face down to avoid putting pressure on your nose and cheeks while still being able to breathe. If you have a pre-existing lower back issue, place a pillow under your hips to stabilize your pelvis and minimize strain on your lower back.
Upper Back Exercises – I, Y, T
There are three main positions for these exercises, in which you’ll form the shapes of the letters I, Y, and T. You’ll do each exercise shape twice: first with your palms parallel to the floor and then with your thumbs pointing up. Here’s a step-by-step guide on how to perform each exercise:
- I Shape: Start by lying down on your stomach with your head straight, face down, and arms outstretched in front of you, as though you’re flying. Raise both arms up parallel to each other, like the letter I, and pause for two to three seconds before lowering them back down. Repeat this five times.
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Y Shape: Next, raise both arms up and extend them diagonally, like the letter Y. Hold for two to three seconds and then lower them back down. Repeat this five times.
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T Shape: Lastly, raise both arms perpendicular to your body, like the letter T. Hold for two to three seconds and then lower them back down. Repeat this five times.
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Take a break for a minute or two, then repeat the same set of the three arm raises, but this time with your thumbs pointing upward.
What These Exercises Achieve
By lying down and raising extended arms, you’re using the muscles of your upper and mid back, effectively strengthening them. This helps return proper tone to these muscles that often become stretched and tight due to the forward head posture. Each time you change position from the I to the Y to the T, you’re working different sets of stabilizing muscles. Moreover, alternating between palms down and thumbs up changes how the muscles work through various ranges of motion.
Perform this full exercise set (all three shapes, five times each) once a day, and you’ll soon experience a stronger, more balanced and stable upper back, as well as a reduction in shoulder and neck pain.
In Conclusion
Incorporating these upper back exercises is essential for reversing the negative effects of forward-head posture and maintaining a healthy, pain-free upper back and neck. By dedicating just a few minutes each day to practicing correct posture and performing the I, Y, T exercises, you can alleviate pain, improve your posture, and enjoy a more comfortable and balanced upper body.
