2 Upper Back Exercises For Strengthening With Resistance Bands
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- čas přidán 25. 07. 2015
- Learn how to do 2 upper back exercises that strengthen your back and improve your posture.
Physical Therapist Michelle guides you through resistance band exercises and gives you tips for strengthening and avoiding neck and shoulder injury. Please scroll down for exercise guidelines and tips for avoiding injury. Hope these exercises help you stay active!
For more strength exercises visit Michelle at www.pelvicexercises.com.au
Exercise 1: Low Row
Low Row is a great if you're just starting out. This exercise strengthens the muscles between your shoulder blades and the back of your upper arms and shoulders.
Setting Up
*Tie the resistance band around a fixed door handle
*Take hold of each end of the band
*Turn your hands so that your palms face your sides
*Step back from the door to extend the tubes
*Raise your chest forwards
*Relax your shoulders
Action for Low Row
*Pull the handles back towards your body
*Breathe our as you pull back
*Keep both elbows close to your trunk
*Raise your chest forward as you pull back on the bands
*You should feel your shoulder blades move inwards as you pull back
Exercise 2: Wide Row
Wide Row is a more challenging exercise than low row.
This exercise also strengthens the muscles between your shoulder blades as well as the back of your shoulders and upper arms.
Setting Up
*Set up is the same as described for Exercise 1
*Raise your arms out to the sides away from your trunk always keeping your elbows lower than your shoulders to reduce the strain on your neck and shoulders.
Action for Wide Row
This exercise uses the same action outlined for exercise 1. however the upper arms are raised away from the sides of the body throughout.
*You should feel both shoulder blades should squeeze together as you pull on the bands.
*Your shoulder blades should move apart as you slowly release the bands
How Many Upper Back Exercises?
*Start out doing a comfortable number of exercises
*Aim to build up to doing 8-12 exercises in a row (1 set)
*Ideally aim for 3 sets of back exercises with a rest between each set
Try to do your strength exercises on 2 or 3 alternate days of the week
Tips for Avoiding Injury
*Keep your neck and shoulders relaxed
*Keep your knees soft
*Keep your resistance
*Breathe our with the effort of pulling back
*Progress your exercises slowly (number and resistance) - Sport
👌A.🌹0:39較簡單的第一式
一開始取適量距離於繫繩處，
1. 用意識做出把頭頸向天花板方向延伸，並保持上身正直，
2. 兩手將把手拉向#骨盆上緣(此高度也等高度於繫繩點)。
3. 拉動時要注意#肚子不要向前凸(即收緊核心、小腹肌肉發力)、也#不要聳肩。
4. 拉著把手向骨盆上緣時，#兩肩胛骨彼此相向夾擠，以#強化肩胛內收肌群。
5. 再緩緩讓彈力繩將手拉回起始位置。
########################
B.🌹進階2:08 強化中背的#中下斜方肌，目的在使#下沉且內收兩側肩胛骨的肌群有力，以維持肩胛骨在正確位置，幫助#改善圓肩駝背體態 。
1. 把兩上臂自人體解剖面的額狀面起算0度的前引30度、彎肘，並使在此起始位置彈力帶有適當緊繃，雙手握把手#全程掌面朝地面，來拉彈繩向後，
2. 並#保持前臂是平行於地面作動。
3. 一邊向後拉，一邊將兩肩胛骨內側相向在中背處靠近夾緊。
🔶正確 3:05
2:36 注意過程中#都🔶不可聳肩 ( 如2:44 ❌ 3:02 ❌ 聳肩是錯的！
I'm always looking for ways to incorporate upper body resistance training into my daily hiking routine. After watching this video I just realized I can wrap my resistance band around a tree. Thanks Michelle!! So simple!!
Thank you! My Physio gave me these exact exercises. This is a handy visual reference. 😊🙏🏻
thanks Michelle Kenway im suffering shoulder and neck issues..this will totally help me!
I appreciate the detailed advice on how to do the exercise correctly (effective and safe)
My pleasure indeed!
Thank you ❤ this is an excellent video
@happygoluck0000 You are so welcome! Thanks for the lovely comment and support. ❤
Thank you very much Michelle. Your exercises really helped me to strengthen my shoulders. I am having Spondylitis and my shoulders became weak. With these exercises I am able to lift the weights also now and able to sleep on side.Thanks a lot.
My pleasure Chandra, so glad to help
I had a recent l4 l5 disc propulsion prb..and now i am feeling upper back pain what should i do now?how can be the upper back pain removed?
Michelle is awesome 😊👍
Are lat pull downs on machine ok?
Which weight band should i use, i usually use three band together
Please make video on- Correction of knocked knees, please..
Should the band be at around waist level or higher, for each exercise?
Kindly make a video on open chest exercises also
@Strong Syeda A many thanks for your request. Yes I've made a number of chest opening exercise videos for example here czcams.com/video/oToGGm79xyE/video.html I hope this helps! 🙏
@@michellephysio
Thank 😊 YOU
Mam i have degerative disc disease L4,L5 and S1 can i do this excersice.
These exercises target more of your upper mid back you should do exercises that target your lower back and strengthen your lower core
Can resistance bands help with flabby arms?
@chris oatts resistance bands can help tone the arm muscles when used for specific arm exercises along with weight reduction as required.
what is the weight recommendation for the resistance band?
Jess start with what you can manage comfortably, if you're a beginner get the light resistance band otherwise your neck and shoulders can become sore if the band is too tight to start with, cheers
@@michellephysio
I have an anterior pelvic tilt & hunched back
Can I do these exercises?
Just what I need to squeeze those "wings" together.
😍😍😍😃
Hurts my lower back
She said to slightly bend your knees to avoid that. Hope that helps?
What about breathing?
Avi breathe out with the effort which is the pull back, breathe in with the release
Stomach or chest breath? Thanks.
Try for deep breaths with weight training, not everyone can manage stomach breath however it's a good goal if you can do it