Do you ever have upper back pain when you run? Do you run with the best possible posture? Today we’re talking about how you can strengthen your upper back and shoulders. Read on for the workout.
While we all know that strength training is vital for runners, the focus is frequently on the muscles of the core and the hips. Of course, strengthening the core and activating and strengthening the glutes and the other muscles in the hip complex is very important. Just don’t do it at the expense of the upper back and shoulders.
Upper Back and Shoulder Workout
Runners! Don't forget to strengthen your upper body too. Try this #workout to strengthen your upper back and shoulders to improve posture and prevent pain. #running #runningtipsClick To TweetWhen you run, your head sits atop your skinny neck like a watermelon. As you tire, it wants to fall forward, depending upon the strength of the upper back to support it. In addition, most runners (and most people in general) live a lifestyle that includes too much sitting.
That frequently hunched over position contributes and exacerbates poor posture and the weakening of the postural muscles, causing us to slouch even more. This can inhibit the ability to utilize full lung capacity, absorb forces, and can lead to back and neck pain, and potential injury.
This Upper Back and Shoulder Workout, along with core exercises that strengthen the muscles of the lumbar spine, will improve your posture and your running form, and help prevent upper back pain.
The Workout
Equipment Needed: Dumbbells, Kettlebell, Rubber tubing
After a warm-up, perform 10-12 repetitions of each exercise in order. Repeat for two or three sets.
Do this workout once or twice a week, either alone or incorporated into your regular workouts.
Scroll down for a Pinnable/Printable workout image.
Renegade Row
Muscles worked: Trapezius, latisimus dorsi, teres major/minor, rhomboids, biceps, forearms, and rear deltoids. Stabilizes the core.
Start in a high plank position with each hand on a dumbbell. Engage your core, squeeze your glutes and quadriceps. Do a row with your right arm, lifting the elbow, pulling your shoulder blade in toward your spine. Lower the arm and repeat on the other side. Maintain your muscle engagement throughout your set.
Lunge Position Shoulder Press
Muscles worked: Deltoids, Glutes, Quadriceps. The core works as a stabilizer.
Hold a dumbbell at shoulder height in your right hand. Take a step forward with your right foot into a lunge position. Engage your core and press your arm up. Maintain the lunge position throughout your repetitions. Step back, then repeat on the left side. Holding the lunge position helps work your core, hips, and quadriceps, while the same side (right arm/right leg) helps balance and mobility in contrast to running, where you use your opposite arm and leg.
Pushup with Protraction
Muscles worked: Pectoral, deltoids, triceps, serratus anterior, core.
Start by activating your serratus anterior with scapular protraction. This will help you understand what you’re feeling when you follow up with strengthening exercises. Basically, scapular protraction is spreading your shoulder blades. Stand with your arms at your side. First, retract your scapula by pulling your shoulders back slightly and squeezing your shoulder blades together.
Now, perform the opposite movement, opening up your shoulder blades. Feel them spreading apart, which will cause a slight rounding in your thoracic spine. That is scapular protraction. Be careful not to hunch up your shoulders or move your arms very much. Do this several times, so that you can understand the motion and what it feels like.
For the exercise, start in a plank position. Engage your core, glutes and quadriceps. Lower your body into the push-up (on your knees if necessary). Press back up to plank then press up a little farther so that you can feel your shoulder blades spread apart. Do this for each repetition.
One Arm Kettlebell Swing
Muscles worked: Deltoids, latisimus dorsi, pectorals, hips, glutes, hamstrings, and abdominals.
Stand with your feet a little wider than hip width, holding a kettlebell in your right hand. Engage your core and make sure that your back is in a neutral position (don’t allow it to round or arch throughout this movement). Bend your knees slightly and bend at the hips, allowing the kettlebell to hang between your legs. As you rise, use the force from your lower body to raise the kettlebell in front of you (don’t “muscle” it up with your shoulders). The movement is more like a deadlift than a squat, so don’t bend your knees excessively. Repeat on the other side.
Reverse Fly
Muscles worked: Posterior deltoid, rhomboid, and middle trapezius. Also, core muscles to stabilize.
Attach rubber tubing to a stable object. Stand holding the handle in the right hand, with your right arm crossing in front of your body and your elbow straight but not locked. Without changing the angle of your elbow, open the arm out to the side (like you’re opening a door). Return slowly to your starting position. Resist any rotation and keep your body stable throughout. Repeat the repetitions on the other side.
Scroll down for a pinnable image of this workout.
Remember: I’m a certified personal trainer, but I’m not your personal trainer. These are general exercises that can serve to strengthen and protect from injury. Always check with your own doctor before beginning an exercise program.
Pin/Print the Workout!
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Weekly Linkups
My weekly linkups! Please stop by and check out all of the great recipes, workouts, and information that all these awesome bloggers share every week!
Meatless Monday with Sarah and Deborah
Inspire Me Monday with Janet
Tuesday Topics with Kim and Zenaida
The Runners’ Roundup with Deborah, Lisa, Jenn, Laura, and Me!
The Weekly Run Down with Deborah and Kim
Fit Five Friday with Darlene, Michelle, Renee, Jenn, and Zenaida
Ultimate Coffee Date with Deborah and Coco
What a good idea to have a printable version at the end, Debbie!
I must try that push-up with protraction. It sounds hard but effective!
It’s a great way to do a push up, really strengthens and stabilizes the upper back muscles.
This is a great workout! I always include upper body exercises, but I know I have bad posture when I sit all day at work. Sometimes before I run I like to do a few shoulder presses just to get those muscles engaged.
That’s a great idea! I actually added some shoulder protraction/retraction before my runs. It really does feel good to wake up those upper back muscles.
Your exercises are great. Thanks for sharing.
My pain is always lower back. From sitting at the computer all day.
Sitting is so hard on our bodies.
I love upper body strength workuts! I also feel like I can do them more often without getting sore for running 🙂
I agree! I usually do more upper body exercises than lower.
Even if we’re not runners, everyone can use these exercises, Debbie!
Yes, these are great for everybody. Even more so for people who work at a desk/computer all day.
Boy, do I need this. I’ve been neglecting upper body work horribly! I’m going to add the lunge/shoulder press into my workout tomorrow- thanks!
I love that one because you’re working your shoulders, core, and balance all at the same time, plus engaging quads and glutes.
Great exercises! I try to incorporate at least one upper body strength session into my weekly routine.
Yes, that’s a good balance.
First off, excellent post and so much great stuff in there – rest is incredibly important, and it is how your body recovers that dictates everything. I think more and more things keep appearing that back that up, or at least that is what I have been reading.
I think I tend to be happy with about one rest day and 50-55 miles in the winter and 60 or so in the summer.
And whether or not that is optimal for me being a ‘better runner’, really doesn’t matter. It works great with my time and love of getting out there, and I feel great. I’m sure a coach would knock me upside the head and totally change things up on me, but I really don’t care.There are so many bloggers out there and it’s hard to keep track of everyone! Thanks for this list and for including me! Cheack My recent post
These are great workouts. I very rarely have upper back pain, which is a great thing. My shoulders and neck will tense up, but nothing major.
These are great exercises! I always include upper body work, especially rows, push ups, and chest presses.