Improve your posture and alleviate upper back tightness with these three uncomplicated exercises instead of pull-ups.
Mobility coach and personal trainer Anthony Green, known as Coach Green on socials, has shared a routine of three easy-to-do exercises at home to strengthen the upper back and improve flexibility in the thoracic spine. These exercises are designed to help correct posture and reduce stiffness, making daily activities like standing tall, breathing deeply, and feeling more comfortable easier.
Let's take a look at each exercise:
- Exercise 1 Lie face down on a yoga mat, place one hand behind your head, cross the other hand across your body, rotate the elbow of the hand behind your head upward, and turn your gaze toward the raised elbow.
- Exercise 2 Grab a large towel, scarf, or loose t-shirt and lie on the front, hovering your feet off the ground, lift your upper body off the mat, extend your arms out ahead, pull the towel toward your chest, and squeeze your shoulder blades together.
- Exercise 3 Lie face down in a starfish position with arms and legs spread, holding a bottle in each hand. Lift your arms and lower legs off the floor, hovering just a few inches above the ground.
To get the most out of the routine, pay attention to posture cues while performing the exercises. Keep your chin tucked slightly, shoulder blades drawing gently together, and your lower back relaxed. Consistency is key, aiming to do the sequence three or four times a week. Progress in the routine can be made by increasing the hold time at the top of each rep, adding light weights such as small water bottles, or slowing the lowering phase to make muscles work harder.
For those new to strength or mobility work, the range of motion in the exercises can be shortened and built up over time. The benefits of these mobility moves, including Exercise 3, can be compared to brushing one's teeth—a small habit that pays off over time.
If you'd like a more detailed description of Coach Green’s exercises, we recommend checking out his TikTok account or the step-by-step descriptions provided in articles. To stay up-to-date with news, how-tos, and reviews, follow Tom's Guide on Google News, which will keep you informed in your feeds.
These exercises are simple, require no special equipment, and can be done at home. They are a great addition to any fitness routine and can help improve your posture and reduce stiffness in the upper back and thoracic spine. Give them a try and feel the difference!
