UPPER BACK & SHOULDER POSTURE WORKOUT | STEP BY STEP

UPPER BACK & SHOULDER POSTURE WORKOUT | STEP BY STEP

UPPER BACK & SHOULDER POSTURE WORKOUT | STEP BY STEP

In this long fall workout, I’m discus with  you through postural exercises that do help improve not just the muscles of your upper back but also your shoulder mobility and help you identify and add a connection to those areas, which can be challenging for a lot of us to spend our day kind of forward like this don’t have a lot of connection and awareness of the muscles behind our body all right you guys let’s go ahead and get started now these exercises I will be showing you will help draw attention to the muscles that pull the shoulders back and down 

Baby cobra

Let’s go ahead and start on our stomach here on the floor. From this position, we’re going, beginning with a baby cobra, hands are slightly in front of our shoulders. This is modified, but we’re sifting through the chest, squeezing the glutes. Now we’re trying to achieve the spine extension through the mid and upper back so notice my head moves with my spine press firmly into the palms rising on the inhale-exhale to come back down for the following position we’re going to create a reach and a lift of the upper body my arms are at a letter y 

Reach and lift 

I’m drawing attention to squeeze my glutes, contract my core, and then rise again on the inhale with the arms in line with my head, so notice the arms come up as I rise with my chest. Then they lower. Now you can still make the same breath pattern inhaling to rise, exhaling to lower you’re going to feel the effort and work in that mid-back.

Prone cobra hold

Now we’re going to apply an isometric strength exercise the same kind of shape, so for this prone cobra hold we’re holding for 30 seconds, you want your arms reaching at a bottom letter y thumbs to the ceiling still pressing up away from the floor and actively trying to reach your toes notice my chin is tucked I’m imagining pushing the back of my head towards the ceiling now you don’t have to come up super high you’re going to feel even just a slight rise tons of work in the mid-back around the shoulder blades around that upper shoulder area, and again we’re holding for just 30 seconds here 

Extended shoulders rotation

My mid-upper back, take your time with this exercise practice. It’ll get better over time. Go ahead and press your body into a short rest position. The next position will be holding the body in that same back extension as you create shoulder rotations, so I’ve got one arm up one arm below my palms are both facing the ceiling, and notice how I rotate the arms in the air off the floor my chin is tucked my glutes are squeezing I’m feeling all of that work through my shoulder girdle. Let’s come on back down to the floor. 

Baby cobra

For round two starting with the baby cobra, you can do anywhere from three to five to eight reps of these. As you progress, begin to bring them back into that extended position and then lowering back down again, inhaling to rise and exhaling to lower. 

Reach and lift

The next position is to reach and lift the arms of the letter Y.  I was hoping you could push the back of those hands towards the ceiling as you come up, squeeze your glutes lift as you inhale, and exhale to lower. You can repeat anywhere from three to eight reps of this exercise. 

Prone cobra hold

Next, up prone cobra hold flip the palms to the ceiling lift here and then open back out and down with your arms now notice the space between your shoulders and your ears I was hoping you could reach your fingers towards your toes actively and then roll the shoulders away from the mat it’s going to help you keep that upper back engaged to keep your chin tucked the back of the head is still pressing up towards the ceiling and continue to hold her for the whole 30 seconds 

Extended shoulders rotation

Next up, we have the extended shoulder rotations, so one arm down one above lift up and then reach and rotate and alternating here notice the palm is still rotating up towards the ceiling at the beginning of that exercise think of keeping the spine very stable chin is tuck, and you feel that rotation through the shoulder you can perform four to eight reps of these go ahead and press your body into a brief rest position 

Baby cobra

Last round, we’re going to begin again with the baby cobra hands in front. Think of inhale to rise, stretch out the throat and your abdominals, and then exhale to come back down. Try to roll the shoulders back before lifting to get that space from your shoulders and ears again. You can do anywhere from three-five or eight reps of this exercise. 

Reach and up

Next up, we’ve got the reach and lift from where you are extending your arms overhead palms face down. Think about pulling the shoulders down your back and pushing the back of your arms towards the ceiling, so lifting and lowering back now remember the inhales when you come up the exhale is when you come back down you can repeat anywhere from three to eight reps of this exercise. 

Prone cobra hold

Here we go prone cobra palms to ceiling letter y lift press your hips into the ground and then extend the arms behind you think of again thumbs to the ceiling here squeezing the glutes shoulders away from the ears and activating through that mid-back don’t worry about how high you are off the floor worry about where you’re feeling your bodywork in this exercise we are holding this for 30 seconds 

Extended shoulders rotation

The last position, let’s come up for those extended shoulder rotations one arm above one below rotate in the air active reach opposite ends of the room and keep your body where it is making sure that your hips are still pressing into the floor throughout and you’re feeling this work in your mid-back you can perform four to eight reps of this great job with your posture workout.

I hope some of these movements helped you connect to the upper part of your back to improve your posture over time with practice