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Upper Back Exercises
WHAT YOU NEED TO KNOW:
What do I need to know about upper back exercises?
Upper back exercises help heal and strengthen your back muscles and prevent another injury. Ask your healthcare provider if you need to see a physical therapist for more advanced exercises.
- Do the exercises on a mat or firm surface (not on a bed) to support your spine.
- Move slowly and smoothly. Avoid fast or jerky motions.
- Breathe normally. Do not hold your breath.
- Stop if you feel pain. It is normal to feel some discomfort at first. Regular exercise will help decrease your discomfort over time.
How do I perform upper back exercises safely?
Ask your healthcare provider which of the following exercises are best for you and how often to do them.
- Head rolls: Sit in a chair or stand. Bring your chin toward your chest and roll your head to the right. Your ear should be over your shoulder. Hold this position for 5 seconds. Roll your head back toward your chest and to the left. Your ear should be over your left shoulder. Hold this position for 5 seconds. Next, roll your head back slowly in a clockwise circle and repeat 3 times. Do 3 sets of head rolls.
- Scapular squeeze: Sit or stand with your arms at your sides. Squeeze your shoulder blades together and hold for 3 seconds. Relax and repeat 3 times.
- Pectoralis stretch: Stand in a doorway. Lift your hands and place them on each side of the door frame or wall slightly higher than your head. Lean forward slowly until you feel a gentle stretch. Hold for 15 seconds. Repeat 3 times, or as directed.
- Cat and camel exercise: Place your hands and knees on the floor. Arch your back upward toward the ceiling and lower your head. Round out your spine as much as you can. Hold for 5 seconds. Lift your head upward and push your chest downward toward the floor. Hold for 5 seconds. Do 3 sets or as directed.
- Bird dog: Place your hands and knees on the floor. Keep your wrists directly below your shoulders and your knees directly below your hips. Pull your belly button in toward your spine. Do not flatten or arch your back. Tighten your abdominal muscles. Raise one arm straight out so that it is aligned with your head. Next, raise the leg opposite your arm. Hold this position for 15 seconds. Lower your arm and leg slowly and change sides. Do 5 sets.
When should I seek immediate care?
- You have severe pain that prevents you from moving.
When should I contact my healthcare provider?
- Your pain becomes worse.
- You have new pain.
- You have questions or concerns about your condition, care, or exercise program.