The 10 Exercises to Strengthen the Upper Back and Improve Posture are below - 1. Child’s Pose 2. Chest Opener 3. Scapular Squeeze 4. Reverse Dumbbell Fly 5. Lat Pulldown 6. Superman 7. Levator Scapulae Stretch 8. Cat & Cow Stretch 9. Doorway Stretch 10. Upper Trapezius Stretch

2. 1. CHILD’S POSE

3. The Child's Pose is restorative for your neck, upper
back, shoulders, thighs, hips and ankles. It also works
wonders in managing psychological distress, such as
anxiety and depression. Chest Opener stretch is popular
for its anti-sadness benefits. These exercises increase
blood circulation, making you feel refreshed and
invigorated. Check out this video to see how to perform
Chest Opener Stretch.

4. 2. CHEST OPENER

5. Chest Opener stretch is popular for its anti-sadness benefits.
This exercise is particularly important in loosening the chest
muscles and increasing flexibility. It also reduces upper back
spasms and is great for people spending prolonged office
hours. These exercises increase blood circulation, which
enhances the movement of oxygen in your body.
Check out this video to see how to perform Chest Opener
Stretch.

6. 3. Scapular Squeeze
Scapular Squeeze, also known as Scapular Retraction, is a
simple yet crucial exercise for everyday movements like
pushing, pulling, or holding items. This exercise works
wonders in people with rounded shoulders and people prone
to developing rotator cuff imbalance or potential dysfunction.
Check out this video to see how to perform Scapular
Squeeze

7. 4. Reverse Dumbbell Fly

8. Reverse Dumbbell Fly or Posterior Deltoid Raise is terrific
for refining posture. It also prevents upper back and
shoulder injury. All you need is a set of heavy dumbbells
and the exercise can be done at home or on-the-go.
Check out this video to see how to perform Reverse
Dumbbell Fly.

9. 5. LAT PULLDOWN

10. If done right, the Lat Pulldown exercise can be an all-
rounder workout for posture. It stimulates the biceps,
shoulders, and upper and lower back muscles, and
also activates your core. This is especially important
for spinal stability, posture correction and relieving
back pain.
Check out this video to see how to perform the Lat
Pulldown.

11. 6. SUPERMAN
The Superman exercise does not equip you with Superman's powers.
Rather, it strengthens the spine, the core, and the glutes. It provides
spinal support by strengthening the Erector Spinae muscles. This
movement also improves the stabilization of lumbar and hip extensors.
Check out this video to see how to perform the Superman Pose.
P.S. Do not perform this exercise in case of any acute muscle injury.

12. 7. LEVATOR SCAPULAE STRETCH
Levator Scapulae is the muscle that gets sore due to stress
and overworking. Tightness of this muscle can cause an
inability to move your head or neck properly. If kept stretched
for longer it can reduce neck pain and relieve the tension in
your neck.
Check out this video to see how to perform the Levator
Scapulae Stretch.

13. 8. CAT & COW STRETCH
If you are looking for exercises to help posture, the cat and
cow stretch is your answer. The cow stretch aids in
opening/relaxing your spine, strengthens it, and regulates
your breathing. While the cat stretch helps in liberating the
tension built up on your neck and upper back muscles.
Check out this video to see how to perform Cat & Cow
Stretch.

14. 9. DOORWAY STRETCH
Doorway stretch is another simple and easy-to-perform
stretch with amazing benefits for upper back and neck pain. It
increases the length of the pectoralis minor muscle and the
range of motion of the glenohumeral internal rotation. It also
improves breathing and blood flow to the upper body.
Check out this video to see how to perform the Doorway
Stretch.

15. 10. UPPER TRAPEZIUS STRETCH
Most upper back problems are associated with excessive time
spent in front of the computer, television, or smartphone. This
movement helps loosen up Trapezius tightness and soreness. It
improves blood flow in the neck muscles which increases
oxygenation. Back posture exercises can help improve neck
mobility and constant ache.
Check out this video to see how to perform the Upper Trapezius
Stretch.

16. Thanks For Reading
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