Exercises For Posture For The Upper Back

Exercises for posture for the upper back are mandatory if you have pain, particularly if you are a sedentary worker, use a computer a lot, or work at any task with your head down. 


  1. Strengthening the lower abdominals

  2. Strengthening the stabilisers of the shoulder blades

  3. Strengthening the deep neck flexors

  4. Stretching out the lower back (BackBlock)

  5. Stretching out the upper back (BackBlock)

  6. Stretching out tight shoulders

The posture exercises for the upper back must be both stretching and strengthening. The stretching makes you straighter and the strengthening makes you stronger, so you can keep straight. It's then easier to hold you head up, keeping you more in line with the centre of gravity and lessening the strain across your shoulders. 

It may seem strange that upper body strength first requires lower body strength, even pelvic floor strength. It's as if being fortified from below makes it easier to hold your upper body up. Strong lower abdominals and pelvic floor make for a much more supportive intra-abdominal pressure that makes it easier to hold your head and shoulders back. 

The BackBlock for stretching out the lower back 

Reverse Curl Ups 
for strengthening lower abs and pelvic floor 

The Prone Floor Stretch for stretching out tight shoulders

See 'Body in Action' on thoracic and cervical spine


"I follow this woman's guide for back pain and degenerative disc disease and it has changed my life. I'm back to having activities I had lost"

Reader's review on Amazon.com Feb 2015

The BackBlock for Straightening the upper back  

Download the Upper Back Strengthening Video to get the inside knowledge on upper back problems and see the right posture exercises in the doing

Handstands: Ultimate strengthening for Arms & shoulder Blades  


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Read more about Exercises for Posture

You may wish to read more about the burgeoning bane of our lives - computer postures - and how to counteract the crumpling forces of gravity 

We're using computers ever younger, with children as young as 4 getting mobile phones. The effects of this in later life are unknown -  but you can bet there will be effects! 

Here's 10 Tips about Computer Postures

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Sketch of man holding lower back in pain with product relief information using exercise

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