Healthy Upper Back: Exercises
Introduction
Here are some examples of exercises for your upper back. Start each exercise slowly. Ease off the exercise if you start to have pain.
Your doctor or physiotherapist will tell you when you can start these exercises and which ones will work best for you.
How to do the exercises
Lower neck and upper back (rhomboid) stretch
slide 1 of 6, Lower neck and upper back (rhomboid) stretch,
- Sit in a firm chair, or stand tall.
- With your arms about shoulder height, clasp your hands in front of you.
- Drop your chin toward your chest.
- Reach straight forward so you are rounding your upper back. Think about pulling your shoulder blades apart. You'll feel a stretch across your upper back and shoulders.
- Hold for 15 to 30 seconds.
- Repeat 2 to 4 times.
Midback stretch
slide 2 of 6, Midback stretch,
If you have knee pain, do not do this exercise.
- Kneel on the floor, and sit back on your ankles.
- Lean forward, place your hands on the floor, and stretch your arms out in front of you. Rest your head between your arms.
- Gently push your chest toward the floor, reaching as far in front of you as possible.
- Hold for 15 to 30 seconds.
- Repeat 2 to 4 times.
Shoulder roll
slide 3 of 6, Shoulder roll,
- Stand or sit up straight, with your chin slightly tucked.
- Keep your arms relaxed. All motion will be in your shoulders.
- Roll your shoulders up, then back, then down, and then forward in a smooth, circular motion. Repeat at least 2 to 4 times.
- Then go the other direction. Press your shoulders down, then back, then up, and then forward in a smooth, circular motion. Repeat at least 2 to 4 times.
Wall push-up
slide 4 of 6, Wall push-up,
- Stand against a wall with your feet about 30 to 60 centimetres back from the wall. If you feel any pain when you do this exercise, stand closer to the wall.
- Place your hands on the wall slightly wider apart than your shoulders, and lean forward.
- Gently lean your body toward the wall. Then push back to your starting position. Keep the motion smooth and controlled.
- Repeat 8 to 12 times.
Resisted shoulder blade squeeze
slide 5 of 6, Resisted shoulder blade squeeze,
For this exercise, you will need elastic exercise material, such as surgical tubing or Thera-Band.
- Sit or stand, holding the band in both hands in front of you. Keep your elbows close to your sides, bent at a 90-degree angle. Your palms should face up.
- Squeeze your shoulder blades together, and move your arms to the outside, stretching the band. Be sure to keep your elbows at your sides while you do this.
- Relax.
- Repeat 8 to 12 times.
Resisted rows
slide 6 of 6, Resisted rows,
For this exercise, you will need elastic exercise material, such as surgical tubing or Thera-Band.
- Put the band around a solid object, such as a bedpost, at about waist level. Hold one end of the band in each hand.
- With your elbows at your sides and bent to 90 degrees, pull the band back to move your shoulder blades toward each other. Return to the starting position.
- Repeat 8 to 12 times.
Follow-up care is a key part of your treatment and safety. Be sure to make and go to all appointments, and call your doctor or nurse advice line (811 in most provinces and territories) if you are having problems. It's also a good idea to know your test results and keep a list of the medicines you take.
Current as of: November 9, 2022
