Upper Back Pain Exercises Pdf. Bend one leg up behind you. Pull your elbows backwards and shoulder blades together.
Bend one leg up behind you. Stand in an open doorway or corner with both hands slightly above your head on the door frame or wall. Focus on the upper back muscles as well as the muscles of the neck and middle back.
If you feel any pain when you do this exercise stand closer to the wall.
Program of upper back strengthening exercises and stretching is recommended to help prevent re injury and pain. Improving your posture when standing stand tall and don t slouch raise the top of your chest towards the ceiling. Place your hands on the wall slightly wider apart than your shoulders and lean forward. You may do these exercises right away.