Using a fitness ball for this back extension engages muscles throughout your body as you balance and lift your torso to work the back muscles. Return to start position without letting your shoulders roll forward. Imagine squeezing a grape between your shoulder blades, tightening the muscles of your upper and mid back. Movement: Lift your elbows up and back, keeping your elbows bent, and row both arms upward and squeeze your shoulder blades together. Keeping your abs tight and your chest and tailbone lifted. Start position: With a dumbbell in each hand, stand with your legs hip-width apart and lean forward at the hips with your arms hanging straight down. Two-arm bent-over rowĪn effective move for strengthening the upper back muscles and shoulders, this exercise can also target your core muscles if you concentrate on pulling your belly button up to your spine throughout each set. Squeeze the upper back muscles and the gluteal (rear) muscles of the extended leg. Movement: Pull your right elbow upwards as you keep your elbow bent and row the weight upward while simultaneously lifting the straight leg. Start position: Get on your hands and knees with a dumbbell in your right hand and your left leg extended at the hip, keeping your knee straight. Targeting the upper back with the row and the lower back with the hip extension, this exercise also works your core muscles as you maintain balance throughout the movement. Here are Merrill’s top five back exercises. Strong back muscles will also help you keep your chest raised high and radiating confidence. Back exercisesĪmerican Council on Exercise (ACE) spokesperson and fitness professional Sabrena Merrill, MS recommends upper and lower back exercises to open up your chest and pull your body into a more anatomically correct posture that will relieve the aches and pains caused by poor posture. If your normal stance is shoulders rolled in and your upper body at a forward lean, you are increasing your risk of upper body injury and, over the long term, unnecessary strain on your breast tissue, particularly if you have large breasts. Whether it’s due to you having large breasts, wearing an unsupportive bra, or adopting the workaholic computer hunch over, a poor posture will excacerbate muscle and tissue strain throughout your body.
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