A strong upper back will help you to perform your day-to-day tasks with greater ease. The muscles of your upper back, neck, shoulder, and scapular region are recruited when you have to perform home maintenance tasks (e.g., shoveling the snow and mopping the floors), child care activities (e.g., giving your baby or grandchild a bath), and other daily responsibilities (e.g., walking the dog). Even driving a car requires recruitment of these muscle groups.

Pictured below are some simple exercises devoted to strengthening and stretching your upper back muscles. No gym required. These exercises can be performed in your own home. All you need is a resistance band and a backless chair or bench.

Lat Pull-Down: Works upper back, scapular, and shoulder muscles. Strengthens neck stabilizers.

Step One: While holding the resistance band in both hands, extend your arms above your head, shoulder-width apart.

Step Two: Lower your arms behind your head, bringing your elbows toward your sides while you pull your hands apart. Hold for a count of 2. Return to starting position. Repeat. Perform 2-3 sets of 8-10 repetitions.

Lateral Arm Raise: Works shoulder and arm muscles. Strengthens neck and scapula stabilizers.

Step One: Place your left arm behind your back, at hip level, with elbow bent. With the resistance band in both hands, extend your right arm about 6 inches away from your right hip.

Step Two: Raise your right arm to shoulder level, while maintaining the position of your left hand. Hold for a count of two. Return to the starting position. Repeat. Perform 2-3 sets of 8-10 repetitions per side.

Scapular Squeeze Stretch: Stretches upper back muscles.

Step One: Place your hands on your hips, with elbows bent and out to your sides.

Step Two: Pull your shoulders back, bringing your elbows toward each other while pushing your back forward. Hold for a count of 5. Return to the starting position. Repeat 3-4 times.

Lateral Stretch: Stretches neck, shoulder, and upper back (Latissimus Dorsi) muscles.

Technique: Bring your right arm up and behind your head. Hold your right elbow with your left hand. Bend to your left while you pull your right elbow to the left with your left hand. Hold for a count of 5. Relax. Repeat. Perform 3-4 exercises per side.

Another great upper back strengthening exercise is the seated horizontal row pictured in my July 17, 2009 post, "Sculpt your Upper Body in your Own Backyard: Session One." For information on proper lifting technique, refer to my June 3, 2009 post, "Tips for a Healthy Back."

Note: Before beginning an exercise program or increasing the intensity level of a current routine, a physician's approval should be obtained, especially for older adults and those at risk for or who currently have chronic health conditions.

Try these great toning exercises for the lower body.

Toe Press - works calf muscles

Step One:  Sit with one leg extended with toes pointing up.  The other leg can be flexed with foot flat on ground.  Wrap resistance band around the ball of the foot of the extended leg.  Take up slack.

Step Two:  Point toes away from body.  Hold for a count of two.  Slowly return to starting position.  Repeat.  Perform 3 sets of 10 repetitions per foot.

Leg Press - works thigh (quadriceps) and hip extensor muscles

Step One:  Sit with legs in flexed position.  Place resistance band under one foot.  Take up slack.

Step Two:  Extend leg forward until knee is slightly flexed.  Hold for a count of two.  Slowly return to starting position.  Repeat.  Perform 3 sets of 10 repetitions per leg.

Hamstrings Curl - works hamstrings and calf muscles

Step One:  Tie resistance band around both ankles so that feet can be positioned about 1 inch apart.

Step Two:  Flex knee of one leg to 90 degrees (you may need to support yourself against a tree/post to maintain balance and proper form).  Hold for a count of two.  Slowly return to starting position.  Repeat.  Perform 3 sets of 10 repetitions per leg.

Side Step - works buttocks (glutes) muscles

Step One:  Tie resistance band around both ankles.  Place hands on hips.

Step Two:  Squat down as far as you can while maintaining your balance and good form.  Step to one side and hold for a count of two.  Slowly return to starting position.  Repeat by either stepping to same side or to opposite side.  Perform 3 sets of 10 repetitions.

Note:  Before beginning an exercise program or increasing the intensity level of a current routine, a physician's approval should be obtained, especially for older adults and those at risk for or who currently have chronic health conditions.

Get toned with these great arm and core exercises:  triceps press (top); biceps curl (middle); the plank (bottom)

Biceps Curl -  works upper arm (front) muscles

Step One:  Place one foot on the end of the resistance band.  Grip the other end of the resistance band with your hand of the same side.  With arm extended grip resistance band and take up the slack.  Your palm should be facing up and your elbow close to your body.

Step Two:  While keeping your wrist straight, curl your arm, flexing it until your wrist is even with your chest.  Hold for a count of two.  Slowly return to starting position.  Repeat.  Perform 3 sets of 10 repetitions for each arm.

Triceps Curl - works upper arm (back) muscles

Step One:  Grip resistance band in both hands.  Take up slack so that one hand can be crossed over and resting on your chest while the other hand is near hip level. 

Step Two:  Extend your arm that is near your hip, down and back.  Hold for a count of two.  Slowly return to starting position.  Repeat.  Perform 3 sets of 10 repetitions for each arm.

The Plank - works shoulder, upper back, abdominal, thigh, and buttocks muscles

Step One:  Tie resistance band around your ankles and get into the plank position.  Hold for 12 seconds.

Step Two:  While maintaining a flat back, separate your feet as much as possible.  Hold for another 12 seconds.  Return to starting position.  Repeat.  Perform 2-3 sets of 5-10 repetitions.

Note:  Before beginning an exercise program or increasing the intensity level of a current routine, a physician's approval should be obtained, especially for older adults and those at risk for or who currently have chronic health conditions.

     

Boost your strength with these exercises: shoulder extension/flexion (top); seated horizontal row (left); chest press (right).

Need a midsummer "mix-up" in your strength training routine?  Take it outdoors with these easy-to-do resistance band exercises.

Shoulder Extension/Flexion - works shoulder, back, and upper (inner) arm muscles

Step One:  Grip the resistance band in front of your body, with your hands about 12 inches apart and one arm slightly higher than the other.

Step Two:  Flex the shoulder of the arm that is higher while you extend the shoulder of the arm that is lower.  Hold for a count of two.  Slowly return to starting position.  Repeat.  Perform 3 sets of 10 repetitions for each side.

Chest Press - works chest, shoulder, and triceps muscles

Step One:  Place the resistance band on your back across your shoulder blades.  Grip the resistance band so that it fits snugly against your back.  Your hands should be beneath each underarm.

Step Two:  Press your arms forward.  Hold for a count of two.  Slowly bring arms back to start position.  Repeat.  Perform 3 sets of 10 repetitions.

Seated Horizontal Row - works upper back and shoulder muscles

Step One:  Sit with legs extended (knees may be slightly flexed).  Place the resistance band under the balls of your feet.  

Step Two:  Grip the ends of the band and pull with both hands toward your torso, keeping hands level with the chest.  Hold for a count of two.  Slowly return.  Repeat.  Perform 3 sets of 10 repetitions.

Note:  Before beginning an exercise program or increasing the intensity level of a current routine, a physician's approval should be obtained, especially for older adults and those at risk for or who currently have chronic health conditions.