Thursday, July 31, 2008

Posture Exercises - Upper Back Exercises

The term "Upper Back" refers to the region of your spine half way up your trunk to the base of your neck. Unfortunately it is all too common to see poor posture in this part of the body.

One typical poor posture for this area of the body is rounding of the shoulders. This basically puts the muscles of the upper back in a lengthened position that eventually causes them to loose strength.

There are many larger and smaller muscles of the upper back but the main muscle we want to focus on in strengthening is the Trapezius. It is one muscle but can be divided into three parts: Upper, Middle and Lower.

From Wikipedia

It is most common for the Middle and Lower portions of this muscle to become weak.

The video shows a way to exercise these parts of the muscle.



The key to these exercise is not to lift the arms up from the shoulder joint but to keep the arms heavy and create the movement by squeezing the shoulder blades together.

Do 10 times, build up to 3 sets of 10.

1 comment:

Dana said...

Dave,
All of your videos for stretching and exercise of the muscles groups involved in good posture are excellent!!
I originally went to a Podiatrist for what I thought was plantar fasciitis of the middle of my foot and Morton’s neuroma. The Podiatrist also has a PHD in exercise physiology and took a quick look and said that I had "issues".
He sent me to Physical Therapy for weak hip flexors and an assessment. They have had me doing stretches and exercises for a sway back posture including - hamstrings, trapezium muscles and gluts.
I am a visual learning so, I have been having trouble "visualizing" my "issues", the vital importance of proper technique and of course, and the effect of my poor technique.
I am not a stranger to exercise and consider myself to be in pretty good shape but I now realize that I have created some of my "issues"...especially the tight muscles that you describe and strength in the wrong muscles. With your video segments and PowerPoint slides, I now "get it" and will have an easier time doing what they are asking me to do!
Thank you, thank you, and thank you!!
Dana from Florida
PS: Is the DVD on advanced posture techniques linked from your page yours or Dr. Cordova's?