Strengthen and maintain a healthy back and mid-back by performing these neck and upper torso exercises.   View a pdf of all exercises.

Wall Push-up

• Place hands on stable wall with arms straight and feet hip-width apart. Bend elbows out to sides and move chest toward wall. Push back to starting position. 
• Repeat 8-15 times. 

Standing Upper Back “angry cat”

• Place hands on stable chair or table with feet hip-width apart. Tuck chin to chest and round upper back towards the ceiling. 
• Hold for 5-10 seconds, than relax. 
• Repeat 1-3 times. Do 1-2 sessions per day. 

Neck Side Bender 

• With feet hip-width apart and palms facing forward, draw right shoulder blade down toward buttock. Tilt head to left and slightly forward until a gentle stretch is felt on the right side of neck and upper back. Optional: grab right hand with left hand behind back and gently pull right hand to the left. 
• Hold for 5-10 seconds. 
• Repeat on the left side. 

Shoulder Rolls

• With feet hip-width apart, roll shoulders forward then up toward ears.
• Release shoulders back then down toward starting position. 
• Repeat 8-15 times. 

Chest (Pectorals)

• With left arm to side and palm facing forward, take ball into your right hand and place ball on upper left chest. 
• Gently move the ball up and down the upper part of the chest or pectorals.  
• Repeat 5-10 times. 
• Switch to right side.   

Upper Back (Trapezius)

• With left arm to side and palm facing forward, take ball into your right hand and place ball on upper back or trapezius, close to the neck. 

• Gently press the ball into trapezius then release.
• Continue the press then release motion moving down the top of the trapezius. 
• Switch to right side.  

Upper and Mid-Back (Erector Spinae)

• Find a stable wall and place ball on spine between shoulder blades.
• Gently roll the ball up and down the spine by slightly bending then straightening the legs. 
• Repeat 5-10 times.