Flatten Your Upper Back with Targeted Exercises
There’s no better way to correct posture issues than with targeted exercises that focus on flattening your upper back. Working different muscle groups can decrease tension in your upper back, and this can have huge benefits for reducing aches and pains while helping your posture overall. Especially if you sit at a desk for a long time, or sometimes as a result of carrying excess weight, you can end up with an over-rounded back that might lead to discomfort and even injury. So, let’s take a look at some of the best exercises for this issue.
The archer lift has been proven to be an excellent exercise for tackling an over-rounded back. To do this exercise, start standing and clasp both hands together over your head. Your palms should be facing each other and your elbows should be shoulder-width apart. Solicit the back muscles of your shoulder blades by slightly pulling your hands apart while still keeping them clasped together. This action should create an inhalation, and when you exhale, slowly lower your arms back to the starting position.
Pulls are a powerful exercise for upper back flattening, and you can do these with either dumbbells or a resistance band. Come into a standing position, and depending on which option you choose, grip either the dumbbells, the force handles of the band, or simply hold on to both ends of the band. Pull the band or the dumbbells to your chest with your arms bent. Make sure to pull the weight in an arc-like fashion, while squeezing your shoulder blades together. Then slowly release the band or the dumbbells down by your side while still maintaining the bent arm shape.
The prone Y-Raise can also be helpful for strengthening the upper back muscles. To start this exercise, lie flat on your stomach with your arms bent at a ninety degree angle and your palms facing the ceiling. Make sure your toes are tucked in and your hips and back are parallel to the ground. Keep your head facing the ground, and try to maintain an open chest while slowly raising your arms off the ground. Hold this position for a seconds or two and thenlower your arms back to the starting position.
Another great exercise for upper back flattening is the bird-cat. This exercise can also be done in a prone starting position. Move your arms out to either side of your body with your palms facing the floor. Then curl your head and shoulders slightly and move your arms up towards your ears, while squeezing your shoulder blades together. Hold this position for a few seconds, and then slowly return to the start position.
The reverse fly is a godsend for reducing shoulder tension and flattening your upper back. You may need a bench for this one, but it’s worth the effort. Start seated on the bench and hold a light dumbbell in each hand. Place your feet firmly on the ground, lean your torso slightly forward and hold your arms straight at shoulder height. Next, use your shoulder blades to pull your arms back and keep your chest expanded as you do so. Hold the end position for a couple of seconds and then slowly lower your arms back to the start position.
The wall scapular retraction can be used to build upper back strength and improve posture. With this exercise you’ll need to find an empty wall space. Stand facing the wall with your feet shoulder-width apart and your palms rested against the wall. Bring your upper body and arms closer to the wall as you squeeze your shoulder blades together. Hold this position for a few seconds and then slowly lower your arms back to the starting position.
Plank rotations are one of the most efficient exercises for developing a strong, stable upper back. Start by coming onto your knees and palms, then bring your elbows and forearms together to create a triangle with your body. Slowly rotate your elbows and forearms away from each other as far as you can, making sure to keep your body still, and then slowly rotate them back to the starting position.
Now that you’ve explored a range of exercises that can help with improving your upper back posture and flattening your upper back muscles, it’s time to move onto putting this knowledge into practice. Doing these exercises on a regular basis can have huge short- and long-term benefits for your posture and overall body strength. So don’t waitstart now and you’ll soon feel the difference!
With the knowledge of upper back exercises fresh in mind, next we explore variations to train your stabilizing muscles for better posture and balance. An exercise like the crab reach is an excellent way to train upper back stabilizers. To perform this exercise, start out with your arms and legs outstretched. Push your hips up off the ground, maintaining your body weight between your hands and feet. Extend one arm in front of you as you squeeze your shoulder blades together. Hold the end position for a few seconds and then repeat on the other side.
The wide bridge is another effective exercise that can help to naturally flatten the upper back muscles. To do this exercise, lie on your back and position your arms and feet so that your body is in a wide V-shape. Lift your hips and shoulders off the ground as far as you can, and then squeeze your shoulder blades together. Hold the end position for a few seconds and then return to the starting position.
Bent lateral pullovers are a great way to target the upper back, and these can be done with either a dumbbell or a resistance band. Begin seated on the edge of a bench or exercise ball and grip the weight or band. Bring your arms straight overhead keeping your elbows slightly bent. Lower the weight or band slowly behind your head, squeezing your shoulder blades together as you do so. Then, slowly return back to the start position.
The superman exercise is a fun but powerful exercise for targeting the low back and upper back muscles. To perform the superman, start by lying flat on your stomach with your arms extended above your head. Simultaneously lift your hands, legs, and chest off the ground as far as you can and hold the end position for a few seconds. Then slowly lower everything back to the starting position.
The reverse snow angel is an interesting variation on the superman exercise, but it primarily targets the upper back muscles. Again, start by lying flat on your stomach, but this time bring your arms down by your sides. Move your arms up and down in a sweeping motion so that your arms and hands are moving away from each other and then together again. Be sure to keep your stomach, legs, and chest against the ground the whole time.
Finally, the wall angel exercise can be used for strengthening and flattening the muscles of the upper back. Stand with your back against a wall, feet slightly away from the wall and arms raised up to shoulder level. From this starting position, press your lower back firmly against the wall while simultaneously squeezing your shoulder blades together. Hold the end position for a few seconds before slowly returning to the start position.
Now you know several exercises that you can do to help correct an over-rounded back and even help with overall posture. Taking the time to do these exercises regularly can offer several long-term benefits, such as improved posture, reduced back pain, and improved balance. And with the right attitude and dedication, you will soon start seeing the difference for yourself!
