Strengthening of the back muscles in the thoracic vertebrae
Besides the lower back, the upper back can also be trained and strengthened. The main muscles that do this work are the trapezius muscle, the small and large round muscle, the sub-bone muscle and the deltoid muscle. If the focus of back training is to be on the upper back with the thoracic spine, the following exercises are recommended to strengthen the target muscles.
A beginner exercise is the Reverse Flys in prone position with bent arms. The back extensor, hood muscles and shoulder muscles are mainly used in this exercise. The starting position is on the stomach with the arms bent and lying on the floor.
Arms and head are now lifted from the floor and held in this position for a few seconds, then lowered (but not laid on the floor) and then raised again. This procedure is then repeated six times. An exercise begins in a shoulder-wide stance.
The hips are bent slightly so that the upper body is slightly tilted forward. The spine is in an extended position so that the back is kept straight. The arms are stretched over the head and you can add an elastic band (Deuzerband) or light dumbbells for a higher intensity of the exercise.
If the exercise is performed with an elastic band, you should actively try to pull the elastic band apart with the stretched arms slightly behind the head. This strengthens the shoulder muscles and by keeping an active tension in the back, the thoracic spine is also strengthened and activated. During another exercise you will find yourself back in a shoulder-wide stance, with the upper body dangling forward.
You can hold a light weight in each hand (one to five kilograms depending on your level). The knees are slightly bent and the gaze goes down to the floor. From this starting position the back is now straightened so that the torso, upper body and head are in a horizontal position.
The arms are stretched with the weights to the side and back. Attention should be paid to the tension in the back and arms. This position can now be held for a few seconds before you sink back into the starting position.
Then repeat the exercise several times. The chair stretch is an exercise that can be performed at the end of the program. In this exercise the spine is stretched slightly and the thoracic spine is stretched.
This supports regeneration and the training of the back muscles is more effective. The starting position is the kneeling position, where you can also bring a pillow as a support. There is a chair about one meter in front of the cushion.
Now the arms and upper body are tilted forward until the hands rest on the chair. The head is in extension of the spine and now the chest is actively pressed towards the floor. This stretches the spine and the muscles in the thoracic spine area are stretched. By slowly building up the tension you can go to the limit and then hold this position for a short time. Then you slowly and in a controlled manner return to the starting position and start the exercise again.
