Your body is constantly moving in a forward direction in day-to-day life and there are rarely any backward movements to compensate. Gradually, your upper back posture will suffer and your shoulders will become rounded, according to YogaWiz.com. Poor posture in your upper back area can affect breathing and cause pain in the shoulder blades. The upper back also carries much of your everyday stress. Doing exercises that target your upper back can help.
Step 1
Clasp your fingers behind your back and pull your shoulder blades together as you lift your hands. Hold the squeeze for several seconds. Slowly lower your arms and repeat for three to five repetitions. Inhale as you raise your arms and exhale as you lower them.
Step 2
Sit with your fingers locked and your palms facing your body. With your fingers still clasped, rotate your hands and push your palms away. Inhale as you raise your hands over your head so your palms are facing the ceiling. Pull upwards as high as you can and stretch. Hold for a few seconds, then lower your hands and exhale. Repeat the sequence two more times.
Step 3
Stand with your legs hip-width apart, and your head, upper back and tailbone against a wall. Step out with your feet about 1 foot and slightly bend your knees. Place your hands and elbows against the wall and inhale as you slide them up above your shoulders. Exhale and slowly pull them back down. Repeat 10 to 15 times.
Step 4
Lie on a mat face down with your legs fully extended. Keep your hands outside your shoulders and your palms facing down. Turn your head to the side and lift your upper back. Your feet should remain on the mat. Raise your elbows up and place your fingertips on your shoulder blades. Hold for about 15 seconds and repeat five times.
Tips and Warnings
- Make a point to check your posture periodically as you sit at a desk or watch television.
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