Get a stronger back, improve your posture, strengthen your upper back and shoulders, and relieve neck tension with simple resistance exercises. You can do these anywhere, any time, because they don't require any special equipment.

To strengthen the upper back...
The very-easiest way to do this exercise is while you are driving in your car, especially while sitting at a traffic light.

If you are driving, or otherwise seated on the left side of your car, then the focus will be on your right side. This is helpful for folks who are right-handed, who use a computer mouse often, and who get tension in their right sides.

Raise your right arm in a V, with your hand resting on the passenger seat (or seat next to you). Keeping your wrist straight, press your hand back into the seat. Hold for 10-30 seconds. Repeat with the opposite arm.

For a stronger middle back...
This exercise involves isometric contractions of your muscles. Concentrate and squeeze your muscles on this one.

Draw your shoulders back. Also draw them down, as if you are trying to tuck them into your back pockets. Next, squeeze your shoulders together tightly. Feel the muscles in your middle back, in between the shoulder blades, working hard.

Pretend you are trying to hold a pencil in between your shoulder blades.

Strengthen and loosen your lower back and hips.
Here is a fantastic exercise to strengthen and loosen the low back and hips.

Wrap a towel around your lower back, just at the top of the hip bones. Hold either end of the towel firmly by your sides, keeping it taut. Lean your torso over to a 90-degree angle. Keeping the towel taut against your hips and low back, raise your torso upward to a standing position. Repeat 8-10 times.

These exercises are so simple, and gentle on your body, that you can do them several times a day, every day.

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*relieve pain?

*prevent injury?

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