A healthy spine and back begins with strengthening the muscles surrounding the spine. The upper back consists of the shoulders and neck, or deltoids, trapezius and scalene muscles. In "Exercise Physiology: Energy, Nutrition and Human Performance," Dr. William D. McArdle and professors Frank I. Katch and Victor L. Katch say the muscles of the upper and middle back are responsible for posture, movement of the shoulders, arms and head, and stabilizing the torso when walking or sitting. According to American College of Sports Medicine certified athletic performance specialist Shelby Young, "Working the back should be done as part of an overall routine. You can focus on upper and middle back one day and lower back another, but you need to have that balance so you're not overtraining one area of the back and undertraining the other."
Bent Over Row
A basic back exercise, the bent-over row can be done at a gym or at home and can be done using dumbbells, a barbell or no weights. Executing the move is fairly simple: standing on a flat, stable surface with the knees slightly bent, grasp the weight with a wide, overhand grip and pull weight toward the upper waist near the navel. Return weight forward until shoulders stretch forward and arms extend. Focus on keeping the lower back straight. If it curves, either bend the knees more or stand more erect. "This exercise is highly effective for working both in the middle back, the shoulders and upper back," said Young. The bent-over row engages middle-back muscles in the rhomboids and trapezius as well as upper-back muscles in the rear deltoids.
Reverse Fly
This move can be done standing or seated and requires dumbbells or plates or no weights. The reverse fly targets the rhomboids, trapezius muscles and rear deltoids, or shoulders, which all contribute to proper posture. Begin by holding weight with arms hanging down and under knees. If standing, bend the knees slightly while keeping the spine straight and abdominals engaged. With elbows slightly bent, lift your arms to shoulder level and focus on squeezing your shoulder blades together. Release to start position. "Reverse flys are simple and easy to do and work a lot of muscles without a lot of effort. They can be done pretty much anywhere and you don't need any equipment besides some weight. If you're just starting try it with no weights and that's still a great move," said Young.
Seated Row with Cable or Band
This exercise can be done sitting on a stable surface, such as a bench, or an unstable one, such as an exercise ball. Gripping a cable or an elastic exercise band, bend your elbows to a 90-degree angle and pull a cable or band toward the torso, with forearms parallel to the ground, working the middle back muscles. To engage the upper back, keep your elbows bent and your forearms parallel to the ground but move the arms to the side at shoulder level. "There are also machines that simulate these moves in the gym, but if you add in the unstable surface, then you're now adding in some core work in addition to your back strengthening. The seated row is a good variation to target both areas of the back simply by changing your arm position," said Young.
References
- "Exercise Physiology: Energy, Nutrition and Human Performance"; William D. McArdle, Frank I. Katch, Victor L. Katch; 2006
- Shelby Young, ACSM Certified Athletic Performance Specialist; Hampshire Hills Sports and Fitness Club; Milford, NH
Member Comments