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It is important to have a good stability and posture of the upper back. No matter if you are a runner, swimmer, cyclist or use the gym it is key to incorporate these exercises into your daily routine. If you have a weakness in your upper body, you will learn to compensate through unwanted stress of the lower back, shoulders, hips and knees.

These easy exercises will enhance:

  • Shoulder stability
  • Rotator cuff strength
  • Increase scapular (upper back strength)

back-postureThe scapular area consists of:

Shoulder blades, rhomboids, rotator cuff, middle trapezius, posterior deltoid and subscapularis, These are all stabilizing muscles of the upper back.

Lacking strength in these stabilizing muscles will cause our posture to suffer and will result in stress and pain in other areas.

 

Exercises:

Prone Y over stability ball
Keep thumbs pointed upward and gently bring arms to parallel to the floor. Slowly and controlled.

Prone T over stability ball
Focus on initiating the movement with the muscles between the shoulder blades versus the shoulder being driven forward.

Prone W over stability ball
Squeeze shoulder blades as close together and downwards as you can. Hold this position for 5-10 seconds and then relax.

kerry-gym-managerLook after those backs buddies!
Kerry
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Blog Post by Kerry
Group Gym Manager & Personal Trainer
Emma James Physio

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