Goal: Stop slouching
How your upper back muscles help you sit tall
Dr Nicola Tik
When you think about sitting tall, you might picture your lower back. But many of the muscles that stop you rounding forward sit between and around your shoulder blades. Strengthening them helps you hold your shoulders and upper back comfortably upright for longer.
The muscles in your upper back and between your shoulder blades help draw your shoulders back and down and keep your upper spine from curling forward. When they tire, your shoulders tend to round and your head drifts forward.
Reviews of research on exercise programmes for forward head and rounded shoulder positions have found that exercises strengthening the upper back, often combined with stretches for the chest, can improve how people hold their head and shoulders. The evidence varies between studies, but the overall direction is encouraging, especially when exercises are done regularly over several weeks.
Your daily VIDA video includes movements that work these upper back muscles. Many people find it helps to pay particular attention to the feeling between their shoulder blades, as that’s where these muscles are.
Once you know where these muscles are, you can use them in everyday moments. During a reset, the shoulder roll back and down gives them a gentle squeeze. Over time, holding that position becomes less effort.
You don’t need to squeeze hard or hold your shoulders back stiffly. Gentle, regular use builds endurance better than straining, and keeps your position “tall but soft”.
During your VIDA video this week, focus on the moves that work your upper back, and notice the gentle work between your shoulder blades.