Strengthen Your Upper Back: Effective Posture Exercises

If you've ever spent hours slumped over a computer, the news is not good. You may be training your body for poor posture, which can lead to long-term health problems including arthritis and osteoporosis. Fortunately, it isn't too late to fix this problem. With a few simple exercises for the back, you can strengthen your muscles and straighten your posture.

Bridges

• A bridge is a good overall back exercise. In addition to working the upper back and neck muscles, the bridge will also strengthen the lower back and tone the posterior. To perform a bridge, lie on your back with your knees bent and your feet flat on the floor. Then, keeping your shoulders and head on the floor, tighten your abdominal and gluteal muscles, raising your hips to form a straight line between the knees and shoulders. Hold the position for 5 seconds before returning to the floor.

Cat Stretch

• Stand on all fours with your weight evenly distributed. Slowly relax your back and abdomen, letting the abdomen sag toward the floor. Then arch your back and abdomen toward the ceiling. Return to a starting position and repeat.

Shrug

• Stand with your feet shoulder-width apart and grip a dumbbell in each hand with palms turned inward. Slowly raise and lower your shoulders in a shrugging motion. Take care not to roll the shoulders. Instead, lift them directly up and down.