10 Exercises to Strengthen the Upper Back and Improve Posture.pptx

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

1. CHILD’S POSE

2. 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.

3. 2. CHEST OPENER

4. 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.

5. 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

6. 4. Reverse Dumbbell Fly

7. 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.

8. 5. LAT PULLDOWN

9. 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.

10. 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 .

11. 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.

12. 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.

13. 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.

14. 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.

15. Thanks For Reading SUPMOGO Regenerative Wearable™ Website: supmogo.com FB: facebook.com/supmogo