UPPER BACK STRENGTH
Upper Back Strength is an important aspect of cervical spine stability. Strong upper back musculature improves the body's ability to dissipate a forceful impact upon landing.
​The exercises listed below are designed to assist in improving upper back strength and stability. The exercises should be completed at least twice per week.
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Recommended Exercise Sets & Repetitions
[4 sets x 15 reps]
Serratus wall slides
Place an elastic band around your arms at the level of your wrists as shown. Next, place your forearms and hands along a wall so that your elbows are bent and your arms point towards the ceiling.
Then, protract your shoulder blades forward and then slide your arms up the wall as shown.
elastic band diagonal
While holding an elastic band across the lower half of your body, pull the band upwards and outwards your your opposite side. Your hand should start in the thumb-back position and end in the thumb-up position.
serratus punch
Wrap an elastic band around your upper back and hold one end as shown.
Lie on your back with your arms extended out in front of your body and straight up towards the ceiling. While keeping your elbows straight, protract your shoulder blade forward towards the ceiling. Keep your elbows straight the entire time.
external rotation 90deg
Stand and balance on an unstable surface such as foam pad, folded towel, rocker board, etc. while performing this exercise.
Begin by holding an elastic band with your arm up at 90 degrees away from your side and elbow bent to 90 degrees. Your forearm should be directed forward in the beginning position as shown. Next, roll your shoulder back so that your forearm is directed upward.
ball "Y" scapation
Lie face down over an exercise ball with your elbows straight and arms out in front of your body as shown. The shoulder should be approximately 120 degrees abducted.
Slowly raise your arms upward and return to original position. Your thumbs should be pointed upwards the entire time.
ball "w" scapation
Lie face down over an exercise ball with your elbows bent. Slowly raise your arms upward as you retract your shoulder blades and then return to original position. Your palms should be directed downward the entire time.
lateral raises single leg
Balancing on a single leg, and both arms starting down by your side. Start by raising both arms to around 90 degrees. Make sure your back is straight and core is tight.
bent arm lateral raises
Holding weights in hands, bend elbows to a 90 degree angle. then, keeping arms bent, lift the elbows to the side- think "chicken wing"- then lower the elbows back down. Do not allow the shoulders to lift up to the ears, keep the shoulders relaxed down the whole time.
standing retraction
Hands placed wide grip on a pull-up bar, hanging freely with your arms extended. This will be your starting position.
Pull yourself up by flexing the elbows and adducting the shoulder. Do not swing or use momentum to complete the movement. Attempt to get your chin above your hands.
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