The muscles in the upper back in particular are extremely important because they ensure that we have an upright gait. If this musculature in the upper back is not sufficiently trained, then it is also the culprit when we repeatedly suffer from unpleasant neck tension. Only if the muscles are strong enough, then these problems are nipped in the bud. The latissimus muscle is responsible when we are prone to tension and headaches. Therefore, it is quite important to train this muscle extensively.
Especially men like to strengthen this muscle, because it makes the upper back wide and leads to the popular V-shape. Despite all this, the other muscles must not be neglected, because only when all are strong enough, then the back is healthy. Basically, it is also quite sufficient if the upper back, three times a week is trained.
The perfect exercises - upper back
There is a whole series of exercises, which strengthen the upper back. But not all of them are always useful. Therefore, the exercises must be chosen very carefully and also during the execution, it is imperative to pay attention to the correct technique. There are three wonderful exercises that also lead to success in fact and also can be exercised anytime and anywhere. These exercises for the upper back do not require any equipment and no one is directed to a contract in the gym. But still, it is quite important to learn the exercises perfectly in order not to risk any injuries.
The exercises for the upper back
First exercise:
Stand upright with your legs hip-width apart. At the same time, the knees are slightly bent, the joints must never be overstretched. The abdominal muscles are now tightened, the hands are clasped behind the head. Now press the head against the resistance of the hands, but always only to the point of pain. The tension is now held for about 15 seconds and then the tension is released very slowly. This is followed by a short pause and the exercise is now repeated 10 times. This is an excellent exercise to strengthen the upper back.
Second exercise:
Walking in a prone position, it is best to lie down on a surface for this. The tips of the feet are placed on the floor for this exercise. The arms are stretched straight out in front. The face points to the floor. Now the upper body is raised very gently and slowly. It is important that the upper body and the back are straight and upright. Then slowly lower again and repeat the exercise for the upper back. In this exercise, however, care must be taken not to pull the head into the neck.
Third exercise
Stand upright with the legs slightly apart and the knees slightly bent. The hands are raised to chest level, then one hand is held with the other. Now try to pull the hands apart, but you must resist and not let go of the hands. But always try to keep the pelvis and hips straight. Also the back must not move. During this exercise there will be a pulling in the shoulder and neck area and then the exercise is performed correctly. This exercise is also repeated 10 times.
Important things when performing the exercises
- All exercises are performed at rest. The movements must not be jerky.
- Breathing is important, always breathe calmly.
- The pain threshold must not be exceeded.
Further training for the upper back
To train the upper back properly, variety is the ideal thing. Swimming is also ideal for strengthening the back. Before starting the strengthening exercises for the back, it is advisable to always warm up the muscles.
You can find strength equipment for effective back training here.
Published on: 13 March 2015