Share on Pinterest

2 Simple Exercises to Alleviate Upper Back Tension

Reading Time: 2 minutes
The next Whole Life Challenge starts in:

Are you dealing with chronic upper back tension? Here are two exercises to help you that are easy to do at home. Doing these will ease that upper back tension and correct the chronic position of a rounded upper back and shoulders.

Static Back Reverse Presses


  1. Lie on your back with your legs up over a block or chair so your hips and knees are at ninety degrees.
  2. Place your arms directly out from your shoulders on the floor.
  3. Bend your elbows to 90 degrees with your hands forming a loose fist and pointed up to the ceiling.
  4. Squeeze your shoulder blades down and together and then release. Focus on using the muscles between your shoulder blades.
  5. Repeat for 3 sets of 10 reps.


  • Relax your legs, back and stomach.
  • Don’t push with your elbows or lift them. Keep the back of the arms resting on the floor.
  • If your knees are falling out to the sides this means your surface is too low. Try stacking blankets or towels on your couch or chair to create a surface that is the correct height.

Static Back Pull-overs


  1. Staying in the static back position listed above, reach your arms straight up above your chest with your elbows locked and hands clasped together (and pointing to the ceiling).
  2. Lower your hands down to the floor above your head.
  3. Return to the starting position and repeat for 3 sets of 10 reps.


  • Keep your stomach and lower back relaxed.
  • Keep your elbows locked and straight, don’t let them bend.
  • If you’re not able to lower your hands all the way to the floor behind you, only go as low as you can while maintaining straight elbows.

When to Do These Exercises:

  • Before work to set your body up for the day.
  • After work to reduce tension from your day.
  • After holding your child to relieve the forward pull on your back.

Maryann Berry
At the age of 27, Maryann Berry suffered from chronic hip pain that left her in a wheelchair, even after consulting with over twenty healthcare professionals and undergoing invasive hip surgery. Today, Maryann is fully recovered and has been wheelchair free for years.

Maryann, who is currently certified as a Posture Alignment Specialist, created Realign as a way to empower others to take responsibility for their own health the same way she did. Maryann works with people one-on-one both digitally and in-person at her studio in San Diego, California.

To learn more about Maryann's programs, visit Realign Therapy. Maryann is also the founder of The Posture Workout a revolutionary online form of Posture Alignment Therapy that makes this method easily accessible for everyone.