While there are many exercises that help to strengthen upper back muscles, there are not many that you can perform while in bed. Rest your upper body on a pillow to help reduce neck strain and hold your arms out to your sides with palms face down. Inhale deeply and as you exhale, lift your arms as high as you can. Hold for 10 to 15 seconds and release, repeating 10 to 20 times depending on your comfort level. If desired, you can hold a weight in each hand; however, remember to choose a weight heavy enough for a back workout, but not so heavy that they cause you discomfort.