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4 upper back exercises without weights for strength and stretching


It is not only the muscles that we see in the mirror that need movement, but also the ones that are imperative for good posture and movement. One such set of muscles are in the upper back. Not only will your body look toned if you work on them persistently, but it will also spare you the pain of going through back-related issues. So, come let’s find out some easy upper back exercises with no equipment.

Celebrity fitness trainer Namrata Purohit took to her social media to share 4 upper back exercises that can be conveniently done at home.

“Work those upper back muscles! Strengthen and lengthen the muscles, and work on your posture. These exercises can be done 3-4 times a week. Add them to your routine and do 10-15 reps,” suggests the Pilates expert, who trains the likes of Sara Ali Khan, Jahnvi Kapoor and Esha Gupta among several others.

back pain
Don’t suffer upper back pain in silence. Image courtesy: Shutterstock

4 upper back exercises for strength

Be it to prevent back pain or to strengthen the upper back muscles in general, these exercises can be helpful for you.

1. Y exercise

* To start this exercise, lie down with your face downwards on the floor. Raise your arms to create a Y shape with your torso.
* Stick your thumbs out.
* Glide your shoulder blades together and down.
* Raise your arms off the ground.
* Return to the starting position and repeat for the number of repetitions suggested.
* Be sure to initiate this movement with your shoulder blades and not your arms. This way, you will be able to feel the stretch in your upper back and shoulders.

2. W exercise

* To start this exercise, lie down with your face downwards on the floor, with your arms raised to create a W shape with your torso.
* Stick your thumbs out.
* Glide your shoulder blades together and down.
* Raise your arms off the ground.
* Return to the starting position and repeat for the number of repetitions suggested.
* Be sure to initiate this movement with your shoulder blades and not your arms. So, you can feel the stretch in your upper back and shoulders.

Get a demo of these upper back exercises by Namrata Purohit right here!

3. Slide and press

Press into the ground, and come up in a slight extension using your upper and mid back.

4. Extend and depress

Retract the shoulders, stay engaged and breathe throughout.

Start right away if you want to try to strengthen upper back muscles at home.

Benefits of upper-back exercises

Stretching before any workout helps to loosen up your muscles. That way, you will be less likely to strain or pull a tense muscle. Alongside, stretching regulates blood flow, preventing your muscles from getting sore, and improving your recovery time.

1. Upper back exercises improve range of motion

Regular stretching will aid in improving your range of motion. This can prevent you from any uneasy muscle pulls and prevents other injuries. Alongside this, by expanding your range of motion, you curb the effects of aging on your body.

2. Posture corredction

Persistent stretching improves your posture to a considerable extent. This can make you look more sure-footed and attractive.

Benefits of upper back exercises
Doing the right upper back exercises can help you correct your posture. Image courtesy: Shutterstock

3. Alleviate stress

Stretching brings your attention back to your body. So, it’s mediation in disguise. Mediation is known to alleviate stress and makes you calm and centered. To get the best out of your stretching practices, perform mindfulness as well. Try to observe your breath and the way these stretches feel.

4. Keep back pain at bay with upper back exercises

Stretching helps prep your body muscles for a workout. This prevents injuries and back pain. Moreover, persistent stretching makes your muscles limbered and loose. This further prevents any chances of pain. Also, if you have experienced an injury just recently, stretching can help recover faster.



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