If hitting the gym is not your thing, try some yoga to build strength and muscle tone instead. The Bridge Pose particularly targets the back and is a great way of working out your upper body and pectoral muscles.
Work It Out
Step 1: Lie on your back with your knees bent and feet together. Keep your arms at your side with palms on the floor.
Step 2: Lift the hips towards the ceiling, breathing normally, and hold the pose for five inhale-exhale cycles.
Step 3: Slowly release and rest on your back.
This simple asana also reduces the risk of injury while relieving stress—both mental and physical. It extends the neck, spine and chest, and improves the flow and circulation of oxygen.
Do at least eight to 12 reps every day, unless you already have a back or neck injury.