Although the back is considered one muscle group, it is actually composed of several muscles. The latissimus dorsi, rhomboids and trapezius for example are all upper back muscles and the erector spinae are lower back muscles. The main function of the lats, rhomboids and traps is to pull objects toward the body. The erector spinae moves the trunk from a bent to straight position. Use free weights, machines and the weight of your body to strengthen and stretch these muscles.
Barbell Pullovers
The barbell pullover targets the lats, as well as the chest. While lying with your shoulders perpendicular on a bench, hold the bar straight above you with a slight bend in your elbows. Your knees should be bent at this point and head should be just past the edge of the bench. Slowly lower the bar over your head and toward the ground in a slow, arcing motion. Raise the bar back up and repeat.
Cable Seated Rows
Cable seated rows work the lats, traps, rhomboids and erector spinae all at once and they are performed on a seated cable row machine. After attaching a close-grip bar to the pulley, sit on the seat and place your feet shoulder-width apart on the foot plate. Keeping your knees bent, slowly bend forward at the hips and grab the bar with both hands. Lean backward as you pull the bar to your stomach. As you do this, squeeze your shoulder blades together. Slowly move back to the starting point and repeat. When doing these, keep your arms tight to your sides.
Deadlifts
Deadlifts work your erector spinae, as well as your glutes, hamstrings and quadriceps. After placing a weighted barbell on the floor, stand behind it with your legs slightly wider than shoulder-width apart. Bend your hips and knees to lower your body and grasp the bar with a shoulder-width grip. In one continuous, steady motion, lift the bar from the floor and come to a standing position. Slowly lower the bar back to the floor and repeat. It is important to keep your abs engaged and back straight throughout.
Pull-ups
Pull-ups work the lats, traps, rhomboids and biceps. Reach up and grab a pull-up bar with an overhand, shoulder-width grip. After bending your knees and crossing your legs behind your body, pull yourself up as high as possible. The goal is to get your chest to the bar. Slowly lower yourself back down and repeat. When doing these, keep your abs tight and do not swing your body for momentum.
To turn this exercise into a stretch, grab the bar with a shoulder-width grip and let your body hang for 20 to 30 seconds. This primarily stretches the mid to upper back.
Downward-Facing Dog
The downward-facing dog yoga pose places the most emphasis on the upper back. It also stretches the calves and hamstrings. While lying on your belly, place your hands shoulder-width apart and your feet hip-width apart. Steadily push your body off the floor and raise your hips high in the air. Keep your arms, back and legs straight as you do this. While lifting, push your weight back onto your heels and form an inverted angle with your body. Hold this position for 30 to 45 seconds.
Extended Puppy Pose
The extended puppy pose stretches the lower and mid back, as well as the shoulders. While kneeling on the floor, flatten your feet so the tops are on the floor and sit up so you have a straight line from your knees to shoulders. Carefully lean forward at the hips and place your hands on the floor. When you do this, stretch your arms out as far as possible and arch your back. Let your head and chest move down close to the floor and do not let your hips move. Hold for 30 to 45 seconds.
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