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Here are some examples of exercises for your upper back. Start each exercise slowly. Ease off the exercise if you start to have pain. Your doctor or physical therapist will tell you when you can start these exercises and which ones will work best for you. Stretch your arms out in front of your body. Clasp one hand on top of your other hand.
Below is a list of back strengthening exercises to help you with long-term relief from upper back pain. I’ll include a few upper back pain stretches as well. The exercises will target the upper back muscles (mainly the upper, mid, and lower trapezius), the rhomboid, and the latissimus dosi.
Here are some examples of exercises for your upper back. Start each exercise slowly. Ease off the exercise if you start to have pain. Your doctor or physical therapist will tell you when you can start these exercises and which ones will work best for you. Stretch your arms out in front of your body. Clasp one hand on top of your other hand.
The exercise plans shown here are designed to be used as a guide and a point of reference, they are not exhaustive and can be modified and progressed under the supervision of your physiotherapist.
Upper Back Exercises 1. Sit well back in a high-backed chair ensuring your low back is stable. 2. Twist round with your upper back to grab hold of the back of the chair. 3. Gently pull yourself round with your arms until you feel a stretch in the upper back. 4. Hold it for 30 seconds. 5. Repeat 10 times each way. 6.
Neck and Upper Back Level 2 – Exercises 1 to 12 1. Flexions Stand or sit. Clasp your hands behind your head. While breathing out, let the weight of your arms stretch neck and upper trunk downwards. Hold stretching for approx. 5 secs. Repeat 5 times. Sets 2. Stop if the exercise makes you feel dizzy or unwell. 2. Extensions
5 mar 2021 · these exercises. The instructions below represent one set of exercises. Perform up to 3 sets 1-2 times per day. MID BACK PAIN 1 UPPER BACK EXTENSION WITH ARMS BY SIDE OF HIP Lay face down with your forehead resting on a rolled towel. Keep your arms by the side of your hips; thumbs down. Raise your arms up about 4-6 inches from your side. Pinch
