Tight Upper Back Relief: Strength 10 Minutes

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Written By Marianne Navada

When it comes to relieving tightness in my upper back, I need a mix of movement, strength, stability, and stretching. This is the strength routine I’ve been doing lately. I hope it helps you as it has helped me.

Equipment: dumbbells + mat (I use 10 and 5 lbs)

The Sequence

Warm up

  1. Alt twist + punch + squat  (gradually punch harder and twist deeper)

Block 1 (2x)

  1. External rotation (20x)

  2. Bent elbow lat raise (16x)

  3. Bent over front and lat raise (8x)

  4. Alt bent over row  +  extension (12x)

Block 2 (1x)

  1. Standing cat cow (feel good)

Marianne Navada
Next

Pilates Strength + Dumbbells