If you spend hours working at a desk, you’ve likely felt the creeping tension in your neck and upper back. What many people don’t realize is that the key to lasting relief—and better posture—lies in strengthening the right muscles in your upper back.
This is one of the most commonly misperformed movements: the row. While it might look simple, poor form can cause you to miss the muscles that truly matter—those deep between the shoulder blades. When done correctly, rows and reverse flys can dramatically improve posture and alleviate chronic tension in the neck and thoracic spine.
The secret? It’s not just about pulling with your arms. It’s about activating and squeezing your shoulder blades—drawing them back and together, like you’re pinching a pencil between them. This focus ensures you’re engaging the muscles that stabilize your spine and support your head throughout the day.
Before you crank out another set at the gym or home, check out this short, practical breakdown. A few small tweaks in form can yield big results in how you feel—especially after long workdays.
Watch the full video to see the difference proper movement makes.
Dr. John McNeely
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