I'm Jeremy Shore for Livestrong.com, and this is how to build strength in your upper back to avoid muscle strain. The postural muscles in the upper back tend to become overactive and are easily strained due to poor posture and overuse. A combination of foam rolling, stretching and strengthening is the perfect prescription for avoiding upper back muscles strains. First you will want to decrease the tension in the upper back and pectoral region by utilizing the foam roller. Next, improve range of motion in the lats and pectorals using active stability ball stretches. Finish by performing a stability ball cobra exercise with or without light weights. Now to strengthen the muscles in the upper back, we'll perform a cobra. So position the stability ball in front of you, come down so it's right under your belly button and you perform a straight line from ear down to ankles keeping your glutes tight and your eyes down and your chin pulled in. From here, straight arms reach them out in front of you and then bring them back to your hands by rotating your hands out towards one another, squeezing your shoulder blades back and down and then bring them back to the starting position. So hands rotate out and away from each other until the backs of the hands come towards one another, squeezing your shoulder blades back and down and then slowly return to the starting position, repeat for 12 to 15 repetitions. I'm Jeremy shore for Livestrong.com, and this has been how to build strength in your upper back to avoid muscle strain.