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Upper Back Prehab Essentials: 5-Move Mobility & Strength Circuit
A program designed for intermediate users to enhance upper back health. The routine kicks off with 'Thread the Needle to Open Book' for initial mobility, setting the stage for the next phase of Strengthening exercises: prone 'Iso I,' 'W,' and 'T,' aimed at building strength in the upper back and shoulders. The program wraps up with 'Child’s Pose with Side Reach,' blending stretching and mobility to relax the muscles. Ideal for improving posture and prehab, this circuit delivers a focused approach to upper back conditioning. Start with the mobility exercises to warm up, proceed to the strength circuit for the main workout, and finish with stretching exercises to cool down.
  • 1. Thread the needle to open book
    Flip sides

    00:16 min

    Exericise Instrucions
    Start on all fours, with your hands under your shoulders and knees under your hips. Lift one hand off the floor and place it on top of your head. Reach that elbow under your body towards the opposite side, Rotate your torso as you reach, remove the hand from top of your head and extend your arm under your torso. Hold briefly, then unthread your arm , place it back on your head and rotate your torso in the opposite direction, opening your chest upwards and extending the same elbow towards the ceiling, similar to an 'open book' motion. Your gaze should follow your moving hand. Return to the starting position on all fours. Perform the assigned number of repetitions before switching to the other arm.
    Parameters
    Repetition
    x
    Hold
    sec
    Sets
    Frequency
    x/wk
  • 2. Prone Y No Weights
    Flip sides

    00:05 min

    Exericise Instrucions
    Lie prone on the ground with your arms extended in the shape of a “ Y “. Lift your hands in the air while leaving your forehead on the mat. Repeat for the assigned number of reps.
    Parameters
    Repetition
    x
    Hold
    sec
    Sets
    Frequency
    x/wk
  • 3. Prone T No Weights
    Flip sides

    00:05 min

    Exericise Instrucions
    Lie prone on the ground with your arms extended in the shape of a “ T “. Lift your hands in the air while leaving your forehead on the mat. Repeat for the assigned number of reps.
    Parameters
    Repetition
    x
    Hold
    sec
    Sets
    Frequency
    x/wk
  • 4. Prone I No Weights
    Flip sides

    00:05 min

    Exericise Instrucions
    Lie prone on the ground with your arms extended in the shape of a “ I “. Lift your hands in the air while leaving your forehead on the mat. Repeat for the assigned number of reps.
    Parameters
    Repetition
    x
    Hold
    sec
    Sets
    Frequency
    x/wk
  • 5. Childs pose with side reach
    Flip sides

    00:21 min

    Exericise Instrucions
    Begin in Child's Pose by kneeling on the floor, touching your big toes together, and sitting on your heels while separating your knees about as wide as your hips. Fold forward to lay your torso between your thighs, and extend your arms out in front of you. To add a side reach, walk both hands to one side, keeping your arms extended, to stretch the opposite side of your torso. Hold this position, feeling the stretch along your side, then walk your hands through center to the other side to balance the stretch.
    Parameters
    Repetition
    x
    Hold
    sec
    Sets
    Frequency
    x/wk