A strong back is the best insurance policy against back pain you can get. And while your lower back strengthens and supports you enough to look better while carrying heavy boxes and sitting for long periods of time, your upper back is mainly a target for long sessions on the laptop.
After all, whether it's looking at a smartphone or a monitor, we're all too prone to hyperextending our necks. Together with neglecting the muscles, this can quickly lead to cramps. Here are the 5 best exercises for your upper back.
The best exercises for your back - more strength for your neck and shoulders
Cable Rowing - the good thing about cable rowing is that it also strengthens your lower back because you have to hold against the pull. Sit in an upright position with your back slightly pushed through and your feet pressing sturdily against the rack. Make sure you don't let your back fall forward during the pulls.
8-15 repetitions of 3 sets.
Pull-ups - Pull-ups are a very good exercise for the upper back and the latissimus. To get started, you can also use gentle pressure from below on the pull-up machine. On the free bar you use a resistance band.
Make sure your chest is pushed through and that at the top both shoulder blades are pulled together, your shoulders are tensed the whole time.
8-10 repetitions of 3 sets.
ReverseFlys - You can do reverse flys without equipment, especially if you have frequent neck tension, this exercise is ideal. Lie flat on the floor (a flat bench is even better) and pull your shoulder blades together with bent arms.
If you are a bit stronger, you can also use light dumbbells for this.
To use the Reverse Flys for the lower back at the same time, lean forward about 45 degrees while standing and perform the exercise that way.
10-15 repetitions of 3 sets.
Australian Push Ups - the Australian Push Ups are a good pre-exercise for pull-ups, but also more isolation for the muscles between your shoulder blades. You hang from a waist-high horizontal bar with your body extended. The exercise looks like you're performing an inverted push-up. Pull your shoulder blades together for each repetition.
10-15 repetitions of 3 sets.
Half circles for the neck - this exercise is perfect for isolation and stretching of the neck spine. Place your chin on your chest and roll with your left ear to your left shoulder and then circle with your right ear to your right shoulder. Perform the half circles slowly and in a controlled manner, repeating the exercise for as long as you feel comfortable and enjoying the stretch in your neck and upper back.
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Healthy and strong through everyday life
These 5 exercises for your back will not only ensure that you get a strong, upper back, but will also let you get through life pain-free. No matter which way you have to tilt your head.
Find your perfect back trainer now at an unbeatable price!
Editors fitnessmarkt.de (EA)
Photo Credit: #180270689-luckybusiness Prostock-studio / stock.adobe.com
Published on: 14 October 2019