Take the time throughout the day to exercise the upper back, which not only relieves stress and tension in the shoulders and neck but also helps maintain shoulder and neck flexibility, and improve posture, strength and flexibility. Upper back exercises also help create strong shoulders and a tapered upper body and reduce fat rolls over or under the bra for women. Many upper back exercises are easy to do and don't require any equipment, but you can use dumbbells if you wish. Perform each exercise 10 to 15 times.
Dumbbell Rows
Dumbbell rows, which can be performed with or without weights, are an easy way to exercise and develop muscles of the upper back. Perform this exercise standing, with one foot placed about a foot ahead of the other, your upper body bent slightly forward. You can also rest one bent leg on a bench or chair. Leaning forward with the right shin on a bench, and holding onto a dumbbell with the left hand, allow the left hand to hang down toward the floor. Your right hand should brace your upper torso so that your back is a straight line from the base of your neck to your hips. Slowly lift the left hand, keeping the elbow bent and tucked into the side, until your left hand reaches waist height. Hold that position for several seconds and then release. Repeat.
Shoulder Shrugs
Stand with your feet about shoulder-distance apart, arms relaxed at your side. Hold onto weights if you wish. Keeping the hands down by the sides, slowly lift your shoulders toward your ears. Hold the contraction at the height of the move for several seconds and then release. Repeat.
Upper Back Stretch
The upper back stretch will warm and stretch the upper back muscles that cover the shoulder-blade area of the back. Stand with your feet about shoulder-distance apart, abs tucked in and hips pressed slightly forward. Clasp the hands in front of you and extend outward at shoulder length, palms facing outward. Hold that position. Press the arms out straighter several inches, feeling the stretch throughout the upper back and shoulders. Repeat.
Upright Rows
Perform what is known as a T-bar row without or without weights by modifying the exercise using an exercise tube or band wrapped around a furniture leg. You can also use a barbell with weights loaded on one side. Stand with feet wider than shoulder-distance apart, lean forward with knees bent and grasp the barbell or band with your hands. Keeping the back straight, lift the weighted end of the bar or the tube toward your chest. Lower and repeat.
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