The upper back forms the foundation for an active, upright posture and is closely connected to the movement of your shoulder blades. A lot of seated work, stress or one-sided loading can cause this area to become stiff and tension in your neck and shoulders to rise. By improving the mobility of your upper back and making the muscles around your shoulder blades stronger, you create space and relaxation again. Below are exercises physiotherapists can use to actively support your posture.
This page provides general information and is not a substitute for physiotherapy advice. If you have any complaints, consult a physiotherapist.
Stand upright and hold a band in front of you with both hands at shoulder width and your arms straight at shoulder height. Pull the band apart by moving your arms out to the sides, and squeeze your shoulder blades together. Keep your arms straight and your shoulders low. Lower back under control.
Stand upright with the barbell in your hands. Pull your shoulders straight up as if trying to bring them to your ears. Lower them back down slowly and under control.
Grip the rope at face height. Pull the rope toward your face while driving your elbows back and out. Return under control to the start position.
Lie on your back with your arms out to the sides and your elbows at 90 degrees, the backs of your hands toward the floor. Slide your arms slowly along the floor up above your head while keeping contact with the floor. Go as far as is comfortable without letting your lower back lift up. Slide back under control.
Get on your hands and knees with your hands under your shoulders and your knees under your hips. Actively push yourself away from the floor so your upper back rises between your shoulder blades. Then lower under control by letting your shoulder blades come together. Keep your elbows straight and your neck long.
Bend forward from your hips with a straight back and a weight in each hand, your arms hanging straight down. Raise your arms out to the sides to shoulder height, with a slight bend in your elbows, and squeeze your shoulder blades together. Keep your neck long and look at the floor. Lower back down under control.
Sit or stand upright with your arms stretched overhead, as if you were holding onto a pull-up bar. Slowly pull your shoulder blades down and back without bending your elbows. Feel the muscles between your shoulder blades engage. Release and repeat.
Stand an arm's length from a wall with your hands on the wall at shoulder height. Keep your arms straight and slowly squeeze your shoulder blades together so your chest moves towards the wall. Then spread your shoulder blades apart again without bending your elbows. It's a small, controlled movement.
Stand or sit upright with your shoulders relaxed. Tilt your head calmly to the left, as if bringing your ear to your left shoulder. Place your left hand gently on the right side of your head and add light pressure to increase the stretch. Do not pull hard, the weight of your hand is enough. Hold the stretch.
A physiotherapist turns exercises like these into a personal program in seconds and shares it via a link. Below you can see what such a program looks like.
Upper back pain during movement or at rest? Or questions about training or load? A physiotherapist can help. Together you look at the cause and put together a plan that fits your situation.
Neck and upper back complaints are often connected: stiffness and weakness in the upper back increase the tension on the neck muscles. Mobility of the upper back and strength in scapular control are therefore regularly part of the advice. Whether this is suitable for your complaint, a physiotherapist will assess after examination.
Frequency and progression differ per person and per complaint. That is why we deliberately do not mention numbers or schedules here. A physiotherapist tailors that to your loading capacity, situation and goal.
The exercises on this page are general examples. If you have pain, a recent injury or doubt about the execution, do not start on your own but consult a physiotherapist first.
Use the “Take these exercises to your physio” button. Your physiotherapist can use Kinmo to put together a personal schedule from exercises like these in seconds and share it with you via a link.
