If, like many people, your upper back tends to bend, this exercise is for you.
The idea is to build muscle in the shoulder blades to bring your shoulders back.
Muscle fatigue, long hours spent in transport, trampling or bending over your computer screen...
These are all factors that cause our backs to round and our heads to tilt forward, resulting in a closed posture and tension in the neck.
I offer you an original exercise to make your upper back healthy and aesthetic :the "rug pusher".
Lie on your back with your legs bent at 90° and your feet flat on the floor.
The arms are almost straight and resting on the floor. They are oriented downwards and form a 45° angle with the trunk. The hands are facing the ground.
Tighten your abs so that your lumbar (lower back) is in full contact with the floor.
Take a breath and press your hands, forearms, and elbows into the floor, as if trying to lift yourself up. You should feel a contraction in your upper back muscles . If this is not the case, try to voluntarily contract this area while pushing on the ground.
- 5 quiet breaths maintaining this contraction.
- Rest:5 breaths.
- 5 breaths pressing fully.
- Rest:5 breaths.
- 5 breaths pressing harder and harder, gradually going from a very weak contraction (on the first breath) to a maximum contraction (on the fifth breath).
To more specifically solicit the upper back, position your arms perpendicular to your trunk. Check that the muscles worked are slightly different from the previous position.
By repeating this exercise three times a week, you will feel quick benefits on your upper back. You will open up your posture, and your attitude will improve as your neck pain disappears.
