“Performing exercises to strengthen the upper back will reduce chronic neck and shoulder pain, improve your posture and, in turn, your back will improve aesthetically,” says Nedra Lopez, co-owner and head trainer of The Studio by Remorca Fitness in NYC. “The ‘bulge’ around your bra line will disappear with repetition and consistency.” More from Prevention: 3 Yoga Moves For Sexy Arms To sculpt a strong, toned, beautiful back, perform each of these exercises five times a week: [sidebar] Wall Angels with Hold “The more flexibility you bring to your upper back the less chronic pain you will have, and it will become stronger even sooner,” Lopez says. 1. Stand with back against a wall, with your head, upper back, low back and butt pressed firmly against the wall. Keep feet a few inches away from the wall to help keep the back straight and maintain contact. 2. Keep arms slightly bent and extend out to the side, palms facing away from the wall. 3. Start with arms at shoulder level and extend arms straight up while trying to keep everything flat against the wall (similar to a snow angel). 4. Once you reach as high as your arms can go while maintaining contact between your back of palms, head, elbows and back and the wall, hold for 10 seconds. Then lower your arms by bending at the elbows to bring arms down until they reach the sides of your waist, hold for 10 seconds. 5. Repeat 3 sets of 20 reps. T, Y, I “These exercises are great for targeting the entire upper back, strengthening, and improving your posture,” Lopez says. 1. Lie face down on your stomach, extending your legs out straight behind you and arms extended out to each side. (You should look like the letter “T.”) Start with the palms facing down. Slowly elevate your arms and squeeze your shoulder blades together, keeping your arms straight, then slowly bring arms back down to the ground. Repeat for a set of 20. 2. Next, extend your arms above your head at an angle into a “Y” position. Keeping your palms down, slowly elevate your arms and squeeze your shoulder blades together, keeping your arms straight, then slowly bring arms back down to the ground. Make sure to keep your shoulders from coming up towards your ears. Repeat for a set of 20. 3. Now, extend your arms straight above your head into an “I” position. From here lift your arms straight up, squeezing your shoulder blades together while pushing your shoulders down towards your lower back. Repeat for a set of 20. Plank Drops “This exercise is excellent for your posture, strengthening all the muscles responsible for keeping your back straight,” Lopez says. 1. Start in plank position, resting on your forearms, with feet shoulder width apart. 2. Keeping abs engaged and hips from moving, squeeze your shoulder blades together by dropping your chest slightly towards to floor. After holding the squeeze for 10 seconds pull the shoulder blades apart and create a stretch in your mid back. 3. Repeat 3 sets of 20 More from Prevention:
