Upper Back Activation

After sitting in a chair for several hours most people find their shoulders rounding forward. After a time you’ll experience pain in your upper back as those muscles get overstretched. The muscles across your chest will tighten, increasing the amount of time you spend with your shoulders forward.

Practice this every couple of hours to help remind you to sit straight, at the same time activating and strengthening your upper back muscles.

Shoulder Retraction:

  • Bend your arms at the elbows to 90*
  • Keep elbows tight to your sides throughout the exercise
  • Rotate your palms so that they face up 
  • Pull shoulder blades back and down
  • Allow for arms to rotate outward keeping elbows parallel and tight to side
  • Repeat following the same instruction but keeping your arms forward