Foam rolling is another effective way to release muscle tension, especially in the upper back. By putting pressure with a foam roller along the thoracic spine, you can relieve knots and improve blood ...

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For those interested in a stronger back, the row is ideal. Easy to learn, this exercise involves holding onto some form of resistance while pulling the arms from the front of the body toward the back.

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you may find machines that use cables or a plate loaded seated option. If at home, resistance bands are a nice substitute, as are dumbbells. No matter which version of the row you prefer ...

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Attach strong resistance bands to the top of a power rack and loop them securely before sliding a barbell through. The bar should hang just above chest level when seated, allowing you to row with ...