Our back is one of the most supportive parts of the body when it comes to exercise, daily activities, balance, and good posture. Building a strong upper back is important to prevent injury from sports, especially from activities like tennis, swimming, and golf, which require us to use our upper back muscles.
The same way we work on our legs, arms, shoulders, and abs, our upper backs should be given special attention during exercise in order to support us when we are older. As we age, our coordination and balance start to deteriorate and strengthening our backs becomes essential to maintaining muscle mass, bone density, and good posture.
That’s why we turn to yoga, the powerful remedy that can strengthen our upper back and tone our whole body in the process. Yoga is also known to reduce stress and relax the body to promote sound sleep.
Yoga Poses for The Upper Back
Yoga can promote overall well-being, with specific poses being particularly effective in strengthening the upper back muscles. Here are 3 poses for you try:
1. High Plank Pose
Plank pose is excellent for the arms, shoulders, core, and especially the back muscles.
Directions:
- Start on your hands and knees and place them a hip-width distance apart with your palms facing down on the mat.
- Curl your toes in and extend your arms to bring shoulders stacked above your wrists.
- Lift your hips to make your back straight and in line with your shoulders.
- Your core muscles are tight and engaged.
- Hold this pose for 2 minutes before lowering back down to your starting position as you exhale.
- If 2 minutes is too long, start by holding the plank pose for 30 seconds, and continue to increase your time as you build strength and stability.
2. Dolphin Pose
Dolphin pose opens the shoulders and works on our arms, core, and legs.
Directions:
- Start on your hands and knees with your knees directly under your hips and your shoulders stacked above your wrists.
- Bring your forearms down to your mat and bring your palms together to touch.
- Curl your toes in and lift your heels and hips up towards the ceiling and slowly bring your shoulder blades towards your tailbone.
- Make sure to keep your head steady and align your ears with your upper arms.
- Hold this pose for 2 minutes before lowering back down to your starting position as you exhale.
- If 2 minutes is too long, start by holding the dolphin pose for 30 seconds, and continue to increase your time as you build strength and stability.
3. Cobra Pose
Cobra pose works to improve your flexibility and is a good stretch for your upper back muscles.
Directions:
- Start by lying on your stomach with your legs straight and your arms on the floor beside you.
- Bring your elbows close to the back of your body and place your palms facing down on the mat.
- Press the tops of your feet on the mat and straighten your arms to lift and open up your chest.
- Your core will be tight and your spine with be lengthened during this pose.
- Make sure to distribute the stretch throughout your spine.
- Hold this pose for 30 seconds and gently lower back down to your starting position as you exhale.
Promote overall health and fitness with yoga and try out these effective poses for a stronger upper back. Don’t forget to drink lots of water to stay hydrated, especially after vigorous exercise.
The content of this Website is for is for informational purposes only, is general in nature and is not intended to diagnose, treat, cure or prevent any disease, and does not constitute professional advice. The information on this Website should not be considered as complete and does not cover all diseases, ailments, physical conditions, or their treatment. You should consult with your physician before beginning any exercise, weight loss, or health care program and/or any of the beauty treatments.
References:
Inkster, K. (2017, November 07). Why a Strong Upper Back Is So Important As We Age. Retrieved from https://www.lifetimedaily.com/upper-back-exercises/
Poses for Your Upper Back. (2017, April 03). Retrieved from https://www.yogajournal.com/poses/anatomy/upper-back
7 Poses in Yoga for Upper Back Strength. (n.d.). Retrieved from https://www.soultreeyoga.com.au/poses-in-yoga-for-upper-back-strength/
