Resistance Band Rows
Strengthens the upper back to support posture and the cervical spine.
What it helps
Strengthens the upper back that supports good posture and takes strain off the neck.
How to do it
- Anchor a resistance band at chest height and hold an end in each hand.
- Stand facing the anchor, far enough back that the band is taut, feet hip-width apart.
- Pull your elbows back past your ribs, squeezing your shoulder blades together.
- Return slowly with control.
Tips
- Keep your neck relaxed and posture tall.
- Lead with the shoulder blades, not the neck.
- Your feet stay planted — don't lean back to pull.
Commonly done as 2 sets of 10–15, 3–4 times a week.
Where this appears in recovery
Resistance Band Rows is part of 58 recovery programs, most often at the strength & function (weeks 6–12), early recovery (weeks 2–6) and strengthen (weeks 8–12) stages, among others. Each program shows how it fits alongside the other movements:
- Kyphoplasty exercise guide
- Cervical Laminoplasty exercise guide
- Revision ACDF exercise guide
- Anterior Cervical Discectomy and Fusion (ACDF) exercise guide
- Anterior Cervical Discectomy and Fusion (ACDF) exercise guide
- Posterior Spinal Fusion for Scoliosis exercise guide
- Anterior Scoliosis Correction exercise guide
- Cervical Hardware Removal exercise guide
- Cervical Laminectomy exercise guide
- Cervical Microdiscectomy (Posterior) exercise guide
- Thoracic Fusion exercise guide
- Cervical Disc Replacement exercise guide
- …and 46 more
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These are general exercise guides, not a personal prescription. The repetitions and frequency shown are what's commonly used — your own surgeon or therapist may advise something different, and their guidance comes first.