Upper back stregnth...needs some help

teahlee123

Hi everyone, so as a....woman with larger assets.. I always have a problem with my upper back arching forward and I believe this can be helped (hopefully) with some excersises, does anyone have some recommendations of some at home excercises? I live an hour away from the nearest gym, and would really appreciate some suggestions.

Cherimoose

Good posture takes endurance, not strength. There are plenty of strong people with poor posture. The absolute #1 best exercise for good posture is to practice good posture all day long (shoulders back, don't jut your head while texting, etc). Nothing else comes close.

To make good posture easier, there are a couple of stretches that help:

Pecs:
https://youtube.com/watch?v=bO224K6mS2c

Thoracic stretch:
https://youtube.com/watch?v=rUrfdsJV2sY
Use a 45-55 cm ball (18-22 inches) if you're average height.

Hold each for 30+ seconds and repeat hourly, or as often as possible.

For strength, just follow any good, full-body strength program (NROL, Nerd Fitness, etc).

jessef593

Lat pull downs,(wide, close, supinated grip).
Seated rows, bent over dumbbell rows, bent over barbell rows.
Lat push downs
Focus on rowing exercises to strengthen the back muscles that hold the shoulders back, also focus on where your thumbs point when standing.

With a closed fist and thumbs pointing out either at a slight angle or completely straight, keeping your hands too your sides. That'll help with the hunched over posture.
Helped tremulously with mine. Also work on strengthening your abs. Weak abs being a common factor in poor posture. Generally from sitting all day

jessef593

Sorry if it's not the most descriptive post.