Lie faceup on the ground, or stand near a wall, and place a softball, lacrosse ball, or trigger point ball on the low back ...

Here are the best exercises to do on back day ... you're not getting the stretch on the middle upper back.” The posterior deltoid is technically part of your shoulder, but rear delts can ...

Just remember to always start slow and listen to your body — If you have discomfort that lasts more than 24 hours, it's best ... exercise. 5. Planks Strengthen your middle and lower back with ...

The exercises you'll include in your routine to target these posterior muscles (which include your rear delts, rhomboids, ...

Build back thickness and density with these underused row variations. Includes full instructions, demo videos, and a complete workout plan.

1. Chair Stand This exercise helps work the core by standing up and sitting back down in slow, controlled motions: Step 1: Sit down in a comfortable chair. Step 2: Keep your feet together and ...

This gentle rotation exercise targets the often-neglected muscles surrounding your spine while improving mobility in your thoracic spine (mid-back), an area particularly vulnerable to stiffness ...

Cole Barash for The New York Times Acute back pain is often the result of pulling ... Cole Barash for The New York Times Popular core-strengthening exercises, such as crunches or situps, primarily ...

Why: The seated cable row "is one of the best ways to learn and build ... groups are associated with pull exercises: the muscles of our upper and mid back and the biceps. What Muscles Are Used ...

While this looks like a straightforward back exercise ... already handles a good portion of the middle and lower traps, and the shrug is one of the best ways out there to target the top, says ...