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Upper Back Strengthening



Are you having issues with lower neck or upper back pain? There are treatment options available


Treatment

If you suffer from lower back pain that comes on suddenly, use the RICE method. This stands for rest, ice, compression and elevation. Hold an ice pack on your lower back and apply pressure for 20 minutes four to eight times per day. Once the pain has subsided, Visit a doctor of Chiropractic @ Kenwood Chiropractic to have your lower back assessed, then begin training again when you get approval. When you start back training, incorporate stretching and glute, hamstring and core training, and check your technique on all of your exercises to help prevent the pain from reoccurring.

Lat Pulldowns

Lat pulldowns exercise the same muscles as pull-ups but require you to pull a bar down to your body rather than lifting your body to a bar. They are not as functional as pull-ups -- in everyday life, you will probably have to pull your body up more than you will have to pull something down toward your body -- but are still effective. They are performed on a pulldown machine. To perform lat pulldowns, start from a seated position and hold the overhead bar with your hands wider than shoulder-width and palms facing away from your body. Pull the bar straight downward until it touches your chest and slowly let it back up.

Seated Rows

Like lat pulldowns, you perform seated rows on a machine specially designed for the exercise. To perform seated rows, first sit down, secure your legs and feet, and hold the handles of the machine with your arms fully extended in front of you. Without moving your upper body, pull the handles back toward your body until your hands are next to your ribs. Finally, slowly allow your arms to extend back to the starting position and repeat. Seated rows strengthen your rhomboids and middle traps.

Shoulder Shrugs

Shoulder shrugs work on the upper part of your traps. To perform the exercise, stand upright and hold a dumbbell in each hand at your sides with your palms facing your body. Elevate your shoulders toward your ears as high as possible, hold briefly, and lower back to the starting position. Repeat for your desired number of repetitions.

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