Upper back is ideally the most neglected regions when it comes to exercise and work out. However, there are cases where excessive fat deposits on the upper back, causing cramps, restricted shoulder and arm movement and pain while moving the neck. The pain is usually caused due to restricted physical activities in work routine, holding purse or bags on the shoulder for long duration and lifting heavy weights in a jerky movement.

This can be taken care of with proper exercise routine to keep the muscles flexible and get rid of the fat.

Simple and Effective Upper Back Workouts:

Here are a few simple exercises that you can do daily to keep the upper back toned and flexible.

1. Pull Ups

Pull Ups has an effect on the entire body, especially in the upper back. These strengthen the back muscles and tone the shoulders. Pull Ups strengthen the muscles and are easy to perform with the most basic equipment.

To Perform:

• Stand straight with feet parted at shoulder length.
• Raise the hands straight above the head and hold the rod/ring firmly
• Now with the strength of the shoulder muscles, pull your body up to the rod, breathe in simultaneously.
• Hold in position for two seconds.
• Breathe out and get back to normal posture

Do two sets of ten pull ups each for effective results. Discontinue if pain is felt in the shoulders or back.

2. Dynamic Push Ups

Push Ups are very important to have your upper back in shape. These are tough to perform initially, but with practice become an easy task. Performing push ups on a regular basis helps tone the arms and shoulders too.

To Perform:

• Stand with feet at shoulder length and hands at the side.
• Bend the knees and put the hands at front, flat on the floor.
• Push the legs back (one by one or simultaneously as suited), with only the toes touching the floor
• With the back straight, bring the upper body down, folding the elbows
• The target should be to touch the nose on the floor
• Cautiously, bring the feet back near the hands.
• Jumps back to land at the standing posture.

Perform this upper back exercises at home 10 time initially, and increase the speed and repetition with time.