top of page
Search

Improve your Thoracic or Upper Back posture

Updated: Oct 9


Exercises to improve posture upper back

Have you found over the years, your posture has started to deteriorate?


Are your shoulders starting to round forward?


Is your head starting to sit further forward?


Are you getting an increased curve in your upper back?


Do you have neck, upper back or shoulder pain?


Over the years, as gravity takes hold of our body, our muscle endurance begins to fade, making it harder to maintain good posture. Without proper thoracic posture exercises, we struggle to compensate for poor positioning, leading to natural posture deterioration. Unfortunately, due to that scary word genetics, this affects some more than others. Regularly, we do not get adequate warning signs in the early stages which prompt us to seek help and change our ways rather we usually notice these issues when our muscles are severely deconditioned, or our joints have stiffened to a point which our position is not completely reversible. To counteract these effects, incorporating exercises to improve posture in the upper back can help maintain mobility, strengthen key muscles, and reduce discomfort over time.


Stretches – this helps to maintain the mobility of the spine

  • Chair thoracic extension 3 x 30 second holds

  • Rolled up towel / foam roller thoracic extension 3 x 30 second holds


Strength – this helps strengthen those posture muscles which are fatiguing during the day

  1. Prone thoracic and arm extension (keep neck in neutral position) 3 x 20seconds try to progress time as endurance improves

  2. Standing row bent arms 3 x 15 (think about holding a good posture while performing this exercise)

  3. Standing row straight arms 3 x 15 (think about holding a good posture while performing this exercise)

  4. Bow and arrow 3 x 15



If you're looking to enhance your thoracic or upper back posture, or if you're experiencing prolonged discomfort, connect with one of our physiotherapists in North Adelaide for a comprehensive assessment and tailored treatment.


Written By:

Tim Delvins

Body Fit Physiotherapy North Adelaide



 
 
 

Comments

Disclaimer:

The information contained within this website is not intended to be a substitute for professional medical advice, diagnosis or treatment in any manner. Body Fit makes every effort to ensure the quality of information available on this website, however, before relying on the information on the website the user should carefully evaluate its accuracy, currency, completeness and relevance for their purposes and should obtain appropriate professional advice relevant to their particular personal circumstances. Body Fit advise that you should always seek the advice of your physiotherapist, doctor or other qualified health provider with respect to any questions regarding any medical condition. The website may contain hyperlinks to external websites, which are not maintained by, or related to, Body Fit. Hyperlinks to such sites are provided as a service to readers, and while care is taken in selecting external websites, it is the responsibility of the reader to make their decisions about the accuracy and reliability of the information contained in the external website. Hyperlinks to any external websites do no imply endorsement by Body Fit. Body Fit does not accept any liability for any injury, loss or damage incurred by the use or reliance on the information provided in this website.

​

​

bottom of page