Defining your back muscles
How you stand and sit will show how well your muscles and joints are functioning. Poor posture alignment can cause problems such as chronic back, neck, or shoulder pain. It can also lead to muscle atrophy or weakness.
Exercises can strengthen your back muscles, which will help you to have a better posture and less pain as we age.
When it comes to posture, the rhomboid muscle located under your trapezius muscles on your upper back, plays a major role. This is particularly true if your chest muscles are overdeveloped or your shoulders pronate forward.
Rhomboids are rhombus-shaped, and they are used to bring the shoulder blades together. They rotate your scapula downwardly and provide stability for your shoulders.
These five exercises will strengthen your rhomboid muscles, improve your posture, and increase flexibility.
1. Place your stomach flat on a mat, bench or table. Each hand should hold a dumbbell. Place your forehead on the mat. Place your hands shoulder-width apart on the mat. Your arms should be fully extended. Your palms should be facing in towards your body. This is your starting point.
2. Your arms should be lifted up so that your elbows reach shoulder height. Exhale. Your arms should be parallel to your torso. Keep your arms fully extended throughout the movement.
3. Once you reach shoulder height, hold your shoulders together for one count. Only your arms should lift up. Your goal is to isolate the upper back.
4. Take a deep inhale and slowly lower the dumbbells to their starting position. Repeat this 8 times.
1. Place your forehead down and lie on your stomach on a bench or mat. Your feet should be shoulder width apart. Your arms should be straight up, your thumbs in the air, and your elbows slightly bent. This is your starting point.
2. Inhale, then lift your arms straight up. You should keep your arms extended, but not lift your head from the mat. This exercise is only for the shoulder and upper back. Keep your lower body and torso glued to it.
3. As you raise your shoulders as high as possible, squeeze the muscles between them. This position should be held for 1 count.
4. Slowly inhale, and you will slowly return to your original position. Keep your arms fully extended. Repeat this 15 times.
Next level
You can also hold dumbbells in both your hands and point your thumbs up for a more advanced version.
This exercise can be done with a Smith machine, or assisted pullup machines.
1. Place your feet on the ground and place your chest under the bar. Place your feet shoulder width apart, and bend your knees at 90 degrees.
2. Grab the bar with your palms in front of you. Engage your core. Keep your shoulders and hips straight. This is your starting position.
3. Keep your chest open and press your shoulder blades together. Push your back down until your shoulders are pressed together. Do not row or pull yourself upwards. This retraction should be held for 1 count.
4. Continue to breathe, then release the contraction and return to your original position. Repeat this 15 times.
1. Place your feet flat on the ground and sit down on a bench. Keep your knees bent at 90 degrees. Hold a dumbbell in each of your hands with your palms towards you. The dumbbells should be placed between your legs and the benches. Your stomach should rest on your thighs and your arms extended out to your sides. This is your starting point.
2. Inhale and engage the core. Perform a reverse fly by lifting your torso off your thighs, and then sitting straight up.
3. Rotate your wrists so that your dumbbells face the ceiling. If necessary, you may bend your elbows slightly. Your upper body should be in a “T”.
4. Standing tall, with your palms at your shoulders, turn your wrists down to the floor. Then rotate them back up to face the ceiling. For an additional count, you will need to keep this position. This will strengthen your forearms as well as your shoulder blades.
5. Slowly exhale and slowly reverse the steps. The dumbbells will be lowered to their original position, with your torso on the thighs. Repeat this 12 times.
1. Place your back against a wall. Maintain a tilt in the pelvis to ensure there is no arch in your back. Keep your head, back and butt firmly against the wall. Keep your knees bent slightly so that your legs don’t lock. Your arms should be extended straight up, with your palms facing the wall. This is your starting point.
2. Keep your chest up and your back straight. Then, pull your arms towards your shoulders by squeezing your midback muscles. Keep your back straight and your wrists, elbows, and wrists against the wall. The contraction should be felt immediately.
3. This exercise can be difficult if your posture is poor or tight. Your elbows should be slightly lower than your shoulder height.
4. For one count, hold this position. Take a deep breath and exhale. Next, lift your arms back to the starting position. Repeat this 15 times.
Your posture can be improved by strengthening your back muscles and learning how to contract your shoulder blades. Perfect posture can give you a feeling of control, confidence, and less stress.
Your chest press, pullups, and squats will be improved if you learn how to retract and contract the shoulder blades. You will be less likely to injure yourself when you exercise or work at your desk.
Kat Miller, CPT has been featured in The Daily Post. She is also a freelance writer and the owner of Fitness with Kat. She is an instructor of bootcamp and a personal trainer at New York Health and Racquet Club’s exclusive Upper East Side Brownings Fitness Studio.
