Ultimate upper back exercises are designed to help strengthen your upper back muscles. Though most Americans suffer from low back pain, upper back pain is also quite common. According to the Mayo Clinic, back pain can cause muscle aches as well as limited range of motion. Ultimate upper back exercises help alleviate aches and pains as well as prevent future back related injuries.
Upper Back Stretch
This upper back stretch is designed to improve range of motion in your shoulders and arms. Stand on a hard surface with your back straight and legs shoulder-width apart. Extend both arms above your head and intertwine your fingers. With your arms extended, slowly bend forward, keeping your back straight and knees slightly bent. As you start to feel tension in your shoulder muscles, stop moving forward and hold your position for 10 seconds. After 10 seconds, relax for an additional 10 seconds before repeating the exercise. Repeat the exercise five more times or until fatigued.
Seated Row Exercise
This seated row exercise can help strengthen your upper back muscles. Sit at a seated row machine, ensuring your back is straight and your lower torso is flush against the machine's padding. Once you've selected an appropriate weight, extend your arms and grab the two handlebars. According to Exercises For Upper Back, it's essential that your first motion be with your shoulder blades. As you pull back with your shoulder blades, bend your arms and pull the rest of the weight to your chest. If you rely too heavily on your biceps, you won't properly develop your shoulder muscles.
Shrug Exercise
This basic shoulder exercise can help strengthen and develop your upper traps. Start the exercise in front of a mirror with your back straight and feet shoulder-width apart. Hold two dumbbells of equal weight with fully extended arms. Slowly lift your shoulders up until they can't go any further. Gently move your shoulders back down and repeat the exercise nine more times. As your shoulders rise up, inhale deeply. Exhale as you release your shoulders to decrease tension in your back and shoulder muscles. As you strengthen your upper traps, perform this exercise with heavier dumbbell weights.
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