A gentle spine mobility move that alternates rounding and arching your back on hands and knees.

1. Start on hands and knees with wrists under shoulders and knees under hips.
2. Inhale and drop your belly as you lift your chest and tailbone.
3. Exhale and round your back, tucking your chin and tailbone.
4. Move slowly between both positions with your breath.

A floor stretch that opens your upper back and shoulder while you hold one side at a time.

1. Start on all fours with your hands under shoulders and knees under hips.
2. Slide one arm under your chest, palm up, and lower your shoulder toward the floor.
3. Rest your head down if comfortable, and keep your hips over your knees.
4. Hold the stretch and breathe slowly.
5. Press into your top hand to return to all fours, then switch sides.

A band upper-back move that trains your rear shoulders and mid-back.

1. Stand tall and hold a band at chest height with both hands.
2. Start with arms straight and hands shoulder-width apart.
3. Pull the band apart until your hands move out to your sides.
4. Pause briefly with shoulder blades squeezed together.
5. Control the band back to the start and repeat.

A bent-over dumbbell pull that trains your upper back, lats, and arms.

1. Stand with a dumbbell in each hand and feet hip-width apart.
2. Hinge at your hips with a flat back and let the weights hang.
3. Pull both dumbbells toward your ribs, squeezing your shoulder blades.
4. Lower the dumbbells with control until your arms are straight.

A band pull to your face that trains your upper back, rear shoulders, and shoulder control.

1. Anchor the band at face height and hold one end in each hand.
2. Step back with arms straight and palms facing down or in.
3. Pull the band toward your face, leading with your elbows.
4. Squeeze your shoulder blades, then slowly extend your arms.
5. Repeat for all reps with steady control.

A face-down shoulder raise that trains your upper back and rear shoulders.

1. Lie face down with legs long and arms overhead in a Y.
2. Set your thumbs up and keep your forehead near the floor.
3. Lift your arms a few inches, then lower with control.
4. Move your arms out to a T and repeat the lift.
5. Continue alternating Y raises and T raises for your reps.

A core move on your back that trains control while you move opposite arm and leg.

1. Lie on your back with arms up and knees bent over hips.
2. Press your lower back gently toward the floor.
3. Lower one arm and the opposite leg with control.
4. Return to the start, then repeat on the other side.
5. Keep alternating sides for each rep.

A band upper-back move that trains your rear shoulders and mid-back.

1. Stand tall and hold a band at chest height with both hands.
2. Start with arms straight and hands shoulder-width apart.
3. Pull the band apart until your hands move out to your sides.
4. Pause briefly with shoulder blades squeezed together.
5. Control the band back to the start and repeat.

A floor hold that trains upper-back extension and control through your mid-back.

1. Lie face down with legs long and hands by your temples.
2. Brace lightly and gently lift your chest off the floor.
3. Hold the lift and breathe slowly.
4. Lower your chest with control when the hold is done.

A kneeling rest pose that gently stretches your back, hips, and shoulders.

1. Kneel on the floor with your big toes together and knees apart.
2. Sit your hips back toward your heels.
3. Fold forward and reach your arms in front of you.
4. Rest your forehead down and let your chest sink between your thighs.
5. Hold the position and breathe slowly.

A floor stretch that opens your upper back and shoulder while you hold one side at a time.

1. Start on all fours with your hands under shoulders and knees under hips.
2. Slide one arm under your chest, palm up, and lower your shoulder toward the floor.
3. Rest your head down if comfortable, and keep your hips over your knees.
4. Hold the stretch and breathe slowly.
5. Press into your top hand to return to all fours, then switch sides.