Stretch the Upper Back

The upper back muscles tend to get tight and tense, especially if your work involves sitting for a large portion of the day. Doing a series of light stretches can loosen the tension, prepare you for a workout or even help to improve your posture. Some good exercises will even stretch the whole back. If you have pain in your upper back, see a physician before stretching.

Steps

Doing Basic Stretches

  1. Stretch your hands forward in a rounded back stretch. Clasp your hands together, and drop your chin to your chest. Reach your arms straight forward. As you do so, you should be pulling the shoulders forward. Hold the pose for a few breaths before releasing.
  2. Rotate your head down. Look diagonally down to the bottom of your shirt. Hold your gaze for 20 seconds and then pull your head back into a straight position. This will stretch your your levator scapulae muscles between your neck and back.
  3. Stretch your upper trapezius by performing lateral neck flexions. Look straight forward. Tilt your neck so that your ear is dropping towards your shoulder. While you do this, your chin should not drop. Make sure your shoulder does not lift or raise. Hold this pose for between ten and thirty seconds.[1]
  4. Perform a shoulder squeeze. This exercise will contract the muscles rather than stretch them, but it can provide relief if your upper back is stiff, tight, or sore. Rest your shoulder blades and then slowly pull them back towards each other. Your chest will thrust forward as your back muscles are contracted. Go back to starting position, then repeat the squeeze.

Extending Your Range of Motion

  1. Rotate from side to side. Cross your hands over your chest. Keeping your feet planted on the floor, rotate your torso to the left. Hold the position for 20 seconds, then rotate to the right. Repeat five times on each side.
  2. Bring your elbows together in a butterfly stretch. This stretch will help the rhomboid muscles between your shoulders. Sit straight, with your fingertips touching the tops of your shoulders. Your elbows should be out straight and pointed to the side. Slowly bring your elbows together in front of you and hold for a few seconds before bringing them back out to the sides. Repeat as needed.[2]
  3. Do a side bend. Place your hands behind your head. Keeping your feet planted on the floor, Bend your body to the left, so that your elbow points to the floor on your left side. Hold the position for 20 seconds, then bend toward the right, so that your right elbow points to the floor on your right side. Hold the position for 20 seconds. Repeat five times on each side.

Stretching Your Entire Back

  1. Lower into a back bend over an exercise ball. Sit on an exercise ball with your back completely straight and your feet on the ground. Slowly lower yourself into a back bend over the ball. Hold the pose for 20 to 60 seconds and then slowly pull your body back up into a sitting position.
  2. Kneel and stretch forward. Kneel on a yoga mat. Place your palms on the mat in front of you, and stretch forward. Your head should lower between your arms, and your butt should press back towards your feet. Hold this pose for 20 to 60 seconds before slowly rising back up. This will help target your trapezius muscles.[3]
  3. Do a cobra pose. Lay facedown on a yoga mat with your palms flat on the floor on either side of your head. Slowly raise your head. As you straighten your arms, your back will arch. The straighter your arms are, the more arched your back will be. Hold your shoulders down and back. This can help stretch your trapezius muscles while releasing tension in the rest of your back.[4]



Tips

  • Always stretch your back but do not overdo it.
  • For chronic tightness, consider interventions such as yoga, physical therapy, or chiropractic care. Your upper back should not be tight or painful.

Warnings

  • Extreme shoulder flexibility is not necessary in life and in sports. However, stretching the chest is very important.

Related Articles

Sources and Citations

  1. ↑ http://www.sportsinjuryclinic.net/rehabilitation-exercises/stretching-exercises/neck-stretches/lateral-neck-flexion-stretch
  2. ↑ http://www.healthline.com/health/back-pain/deskercize-upper-back#4
  3. ↑ http://stretchcoach.com/articles/upper-back-stretch-video/
  4. ↑ http://www.healthline.com/health/fitness-exercise/trapezius-stretches#4
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