One Armed Rows. This exercise requires that you have a free weight, such as a dumbbell. To do one armed rows, bend your upper torso forward until it is parallel to the floor. Your abs and knees should also be slightly flexed. Extend both arms downward while holding the dumbbells. Remember not to lock both elbows. Slowly bend your elbows and pull the weights up until your upper arm is in line with your shoulders. Lower the dumbbells back to the original position and repeat the procedure. You have at least 1 - 3 sets with 16 reps per set of this routine.
Reverse Fly. This routine works out the posture muscles of your upper back. However, you should only use light weights to prevent straining your shoulder joints too much. Assume a sitting position and hold a light dumbbell on each hand. Keep your arms down and beside your knees. The next step is to lift the weights slowly until the arms are parallel to the floor. Keep your elbows slightly bent and do not lift the dumbbells beyond shoulder level. Lower the dumbbells to the starting position and repeat the steps as tolerated.
Prone Back Extension. While the previous exercises targets the muscles of the upper back, this one will work out your lower back muscles. To do this, lie on a mat in a prone position and place your hands behind your head. Keep your abdominal muscles contracted while doing this exercise. Lift your head and feet off the floor using your back muscle strength. Do not use your neck's strength because it may only strain your neck muscles. Lower them slowly and repeat the steps as you desire.
If you do not have home fitness equipment at such as dumbbells, you may get them at a home fitness equipment retail store. You can also add exercise balls and an exercise bench so that you can have more varieties in doing back exercises. You need to remember that having a healthy back at an early age will surely do you good when you reach your 40's or 50's. When we grow old, there are many factors that will lead you to have bad posture, such as calcium deficiency or joint degeneration. However, starting early in exercising your back will surely help.
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