Your back supports your upper body and must be strong to avoid stress, strain, and eventual pain. While many people overemphasize the lower back, the upper back muscles must also be strong. Doing the right upper back strengthening exercises should be part of your exercise routine.
Some people who have let their muscles atrophy through lack of good exercise have poor posture, and actually have a “bent over” look. This bad posture crowds all the organs of the chest and reduces their functionality. Now is the time to decide to take care of this problem and restore good posture.
Not only will strengthening the back make you look and feel better, but they will increase your metabolism. This is important for anyone wanting to manage their body fat percentage. New lean muscle burns Calories. A pound of lean muscle burns 30 to 50 extra Calories a day, just because it’s there. Do work with those new muscles and you will burn even more Calories.
Upper back exercises can be performed with dumbbells, barbells, or machines. If you are a member of a gym you have a wide selection of machines and weights that can help restore your posture and improve your overall health and sense of well-being.
This first video will help you understand the importance of your upper back muscles. Just look at the difference between the “rounded shoulder” look and the “good posture”, shoulders back look.
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Back Strengthening Exercises
Now take a look at a couple of short videos showing you the proper techniques for doing some simple upper back exercises. If you do not do these exercises with the proper form you will not receive the maximum benefits.
Scarecrows or Reverse Cable Fly
Scarecrows or reverse cable fly is performed on cable machines in which you pull outward to extend your arms. Here is the proper technique.
Seated Low Row
Here is the proper technique for doing a seated low row.
These and other exercises for the upper back will make you both look good and feel good. Make sure you do these exercises every week as part of your normal workout plan.
The Role of Chiropractic in Treatment Beyond the Resolution of Symptoms
Do you have the same nagging injury that never seems to go away? Are you suffering needlessly with back pain? Are you fed up with taking painkillers? Do you want to find out what is causing your pain? If your answer is ‘yes’ to any of these questions, then chiropractic may be a solution for you.
Typically, the chiropractic patient enters the office with some kind of pain. Back pain, neck pain, hip pain, leg pain, arm pain, shoulder pain, etc. comes in all different shapes and sizes. However, all of these pains share one common thread, they are all symptoms. Symptoms tell you that something in your body has gone wrong. They serve as a warning system to alert you of a deeper problem. Healing occurs regardless of the symptoms experienced. The quality of healing depends on the effectiveness of locating and addressing the cause.
Many people in today’s society experience pain due to abnormal structure of the neuromusculoskeletal system. The neuromusculoskeletal system comprises the human frame and posture. Abnormal postural structure not only predisposes the human body’s systems to abnormal function, but may ultimately result in an injury or chronic condition.
Altered alignment of the human frame may lead to poor healing and repair of the body tissues. These architectural and pathological changes may occur in muscle, ligament, bone and central/peripheral nervous system. Chiropractic aims at therapeutically restoring these pathological deformations of the neuromusculoskeletal system and spine to allow for optimum function of the human frame and nervous system.
Correct spinal mechanics and the health of the whole neuromusculoskeletal system are interdependent. Therefore, chiropractic treatment focuses on restoring proper spinal mechanics (such as a chiropractic realignment) which will, in turn, influence the function of the nervous system.
Chiropractic rehabilitation enhances the healing process and assists the body in its efforts to heal itself by controlling the long-term degenerative changes in the human frame and posture. Care is based upon the human process of healing. Chiropractic care classifies the healing process into fairly distinct progressive stages. Consequently, conservative chiropractic rehabilitative care flows with these stages. It is not the intention of this article to provide an in-depth review of rehabilitative chiropractic care and/or the healing process; rather, the purpose is to highlight some of the pertinent concepts in understanding how one can achieve better health through chiropractic care.
Acute inflammatory stage. This initial stage of response to injury lasts up to 72 hours. The goals of care during this phase of healing are directed at reducing the reactive inflammatory response and eventual removal of debris from the tissues. Clinical management includes the use of chiropractic adjustments, ice, heat, gentle range of motion exercises, and passive stretching.
Repair stage. The repair stage lasts from 72 hr. up to 6 wk. and is characterized by the synthesis and deposition of collagen (scar formation) in an attempt to regenerate damaged tissue. During this stage the body’s main concern is the increase of the quantity of collagen to replaced damaged tissue. However, this new scar formation is not fully oriented in the right direction and is of a mechanically inferior quality. Clinical goals during this phase include freeing early adhesions and maintaining muscular tone and ligamentous integrity.
Remodeling stage. This stage lasts from 3 wk. to 12 months or more (depending on the severity of the injury), during which time the collagen scar is remodeled to increase the function of the new tissue. The rehabilitative goals primarily involve improving the quality, orientation and strength of the collagen. This is accomplished by alignment of global body positions and posture, increasing functional capacity, reducing stress/strain on involved injured structures, and management of disability.
So, when does the healing occur? It starts immediately after the injury and can last for over a year depending on the severity of the injury and the action steps taken to help the body heal efficiently. Addressing an injury as early as possible using chiropractic care can result in the best possible scenario of full recovery. Addressing your chronic injuries now results in the return of a pain free lifestyle, doing all the things you love to do.
*Troyanovich SJ, Harrison DE, Harrison DD. Structural Rehabilitation of the Spine and Posture: Rationale for Treatment Beyond the Resolution of Symptoms. JMPT 1998; 21(1): 37-50.