Start Here · Low Impact
Upper Back Reset
A lighter upper session built around supported positions, small ranges, and posture-friendly pulling.
GoalUpper-back endurance, shoulder-blade control, and gentle trunk work
LevelNew or returning
Duration25–35 min
Exercises6
BEFORE YOU START
Equipment and structure
Bodyweight · Resistance band · Bench or floor
Upper BackPostureLighter Day
FULL PRESCRIPTION
Exercise by exercise
Coaching cues
- Support your forehead on a folded towel.
- Draw elbows toward your back pockets into a W.
- Lift only slightly without shrugging.
Alternatives
Coaching cues
- Lie face down with your forehead supported.
- Sweep the arms only through a comfortable arc.
- Keep the ribs heavy and shoulders away from ears.
Alternatives
Coaching cues
- Anchor the band around face height.
- Pull toward eyebrow level with elbows apart.
- Finish without shrugging or jutting the head forward.
Alternatives
Coaching cues
- Place forearms on the wall.
- Keep ribs down as the arms slide.
- Stop before shrugging or pinching.
Alternatives
Coaching cues
- Anchor the band securely in front of you.
- Sit tall and pull toward the lower ribs.
- Keep the torso still as the arms return.
Alternatives
Coaching cues
- Lie with knees bent.
- Brace gently before moving one heel.
- Tap only as far as the low back stays comfortable and steady.
Alternatives
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