If you have read some of our articles, it is no secret we believe that strengthening your upper back, shoulder and neck muscles is an important part of improving your posture long term. The best way to do that is exercise. Combining exercise with a posture bra or other types of posture support will be the most effective strategy. In this article, we look at two very simple posture exercises for your upper back. The standard disclaimer – always check with a physician or physical therapist before starting any type of exercise program, even the simple exercises shown below. We are not doctors or health practitioners!
The upper back muscles are an important area to build when it comes to posture support. Here are two good posture exercises to help build these muscles.
Exercise 1 – Corner Presses:
- Stand towards a corner with your feet approximately 2 feet from the wall (if you are taller, stand farther back).
- Place your palms flat against opposite walls.
- Lean inwards to the point where the walls meet and then push slowly back out. Focus your thoughts on those upper back muscles.
- Repeat 10 times. Over time, work your strength up to 2 to 3 sets.
Exercise 2 – Reverse T-Flys:
- Stand straight up with your arms raised to shoulder level, pointing outwards. They should be parallel to the ground. Your body should look like a “T”.
- Bend your elbows so your hands are facing upwards. At this point, your upper arms (biceps and triceps) should still be parallel to the ground and your upper arms and hands should be facing upwards, palms facing forward. Your body should be like a block “Y”.
- Now gently pull your shoulders and elbows backwards by utilizing your upper back muscles. Again, focus on your upper back muscles.
- Relax the muscles by allowing your elbows to come forward slightly.
- Repeat 10 times. Again, aim to build your strength up to two to three sets.
These exercises can be used to really help strengthen your upper back and neck to eventually improve your posture support. It is important that you repeat them consistently. Start with doing them twice a week for a month, then move up to three times a week once you have built up some strength. Eventually, you can go back to twice (or even once) per week in maintenance mode.