Many people tend to overdo it when starting strengthening exercises for the back, resulting in back strain. Back pain caused by doing too much too soon sets one back even farther. But the ultimate goal is to be able to do the back strengthening exercises. Strengthening the back can't be rushed. It takes patience but it is well worth the effort.
Be sure to warm up before doing back exercises with five minutes of walking, or using an exercise bike or elliptical trainer, or even marching on the spot. Warm-up exercises prepare your back for strength exercises or stretching exercises by increasing circulation to the muscles.
Improve your overall upright posture with foam roller back exercises. For this mid-back extension, lay on your back with the foam roller horizontally beneath your shoulder blades. Place both hands behind your head. Slowly arch your mid back over the foam roller. As you extend back, gently draw in the lower abdominals to avoid over-arching from the low back. Discomfort is common during foam rolling, but pain should not occur. 'If you experience pain, bruising, or prolonged inflammation, you have likely worked the region too aggressively,' says Jim Heafner, PT, DPT of Heafner Health Physical Therapy. Try these .
Read on to learn about basic neck and upper back anatomy, common posture problems, exercise guidelines, and the best neck and upper back exercises women can perform to strengthen their neck and upper back muscles, providing relief from neck/upper back pain and headaches.