After the strength building sequence for the back I am including backbends which is a natural progression after strengthening the back.
After I was done with the class I did feel a slight soreness in the upper back muscles which means it was gently strengthening.
In order to do proper backbends its always great to strengthen both the lower and upper back so that we can perform them while maintaining proper alignment.
Most of us have back pain and back muscle weakness combined with stiffness. Building a strong back is directly related to having a strong core. A lot of women have weakness in the upper back which can lead to poor posture and back and shoulder and neck pain.
So it's a great idea to focus on stabilizing and strengthening and stretching the back.
One of the exercises included is chair pose back flies:
Feet hip width apart. Knees pushing back. Hips back.
Starting position: chair pose. Forearms together in front of chest.
Natural curve in the lower back.
STARTING POSITION: arms ahead of us. Palms of the hands down. Back wide. Shoulder blades down. Shoulders down.