Upper Back Strengthening
Strengthens the mid- and upper-back muscles that hold you upright.
What it helps
Strengthens the mid- and upper-back muscles that hold you upright and support a strong, comfortable posture.
How to do it
- Perform rows, reverse flys, and scapular squeezes with a band or light weights.
- Squeeze the shoulder blades together on each rep.
- Control the return.
Tips
- Avoid shrugging or straining the neck.
- Keep your posture tall throughout.
Commonly done as 2 sets of 12–15, 3 times a week.
Where this appears in recovery
Upper Back Strengthening is part of 31 recovery programs, most often at the strength & function (weeks 6–12), long-term recovery (months 6–12) and advanced recovery (months 3–6) stages, among others. Each program shows how it fits alongside the other movements:
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- …and 19 more
All exercise guides · Condition guides · Recovery education
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.