Introduction
Our backs are a crucial part of our bodies and they deserve proper care to function correctly. The upper back carries the most weight and is responsible for supporting our necks and heads, making it a crucial area to keep limber and pain-free.
Stretching is a simple way to maintain the health of our upper backs and improve our overall posture. In this article, we will cover five different types of upper back stretches aimed at bettering our posture, easing pain, and preventing discomfort.
Five Upper Back Stretches for Better Posture
Good posture is essential for a healthy back and body. Here are five stretches to help improve posture and prevent back pain:
1. Shoulder Blade Squeeze
To do the shoulder blade squeeze stretch, sit or stand with your shoulders relaxed and down. Squeeze your shoulder blades together, hold for five seconds, and then release. Repeat this movement 10 times.
This movement strengthens your shoulder muscles, creating better spinal alignment and posture.
2. Seated Twist
The seated twist stretch is simple but effective. Sit on the edge of a chair with your feet firmly on the ground, both arms at your sides. Twist your upper body to the right, placing your right hand on the back of the chair and your left hand on your right thigh. Hold for 10 seconds and repeat on the other side.
This stretch encourages spinal flexibility, improves posture, and relieves upper back tension.
3. Doorway Stretch
Position yourself in a doorway with your arms bent at a 90-degree angle. Place your forearms and palms against each side of the doorway. Step through with one foot until you feel the stretch in your chest. Hold for 20 seconds.
This stretch lengthens your chest and the front of your shoulders, improving posture by encouraging thoracic spine extension.
4. Cat Cow Stretch
The cat-cow stretch is a yoga pose that relieves tension in the back and neck. Start on your hands and knees with your hands under your shoulders and your knees under your hips. Arch your spine up towards the ceiling, tucking your chin to your chest. Then arch your spine down towards the floor, lifting your head and neck upward. Repeat this movement 10 times.
This stretch encourages spinal movement, relieves tension, and improves posture.
5. Chest Expansion
To do the chest expansion stretch, sit or stand with your arms bent at a 90-degree angle, palms facing forward. Clasp your hands together behind your back, then lift your arms upwards until you feel a stretch in your chest. Hold this position for 10-20 seconds, then release.
This stretch opens up your chest and shoulders, improving posture and encourages thoracic extension.
Simple Stretches to Ease Upper Back Pain
Upper back pain can be caused by a range of conditions, from poor posture to injury. These stretches can help ease tension and pain in the upper back:
1. Neck Stretch
To do the neck stretch, sit or stand with your shoulders down and relaxed. Drop your right ear towards your right shoulder until you feel a stretch on the left side of your neck. Hold for 20 seconds and repeat on the other side.
This stretch eases tension and pain in the neck and upper back.
2. Arm Across Chest Stretch
Stand up straight with your shoulders relaxed. Bring your right arm across your chest and use your left arm to hold it in place. Hold for 20 seconds, then repeat with the other arm.
This stretch loosens tight muscles in the shoulders and upper back, relieving tension and pain.
3. Thoracic Rotation
The thoracic rotation stretch can be done on the floor or in a seated position. Sit or lie down with your knees bent and your feet flat on the ground. Place your hands behind your head and bring your elbows towards each other. Rotate your body to the right, hold for 10 seconds, and return to the starting position. Repeat on the other side.
This stretch increases mobility in the thoracic spine and relieves thoracic pain.
4. Arm Circles
Stand up straight with your feet shoulder-width apart. Raise your arms out to your sides at shoulder height. Slowly rotate your arms forward, then backward, completing 10 circles in each direction.
This simple exercise improves mobility in the shoulders and upper back, reducing pain and stiffness.
5. Child’s Pose
The child’s pose stretch comes from yoga. Start on your hands and knees with your hands under your shoulders and your knees under your hips. Move your hips backward towards your heels and stretch your arms forward. Hold this position for 20 seconds.
This stretch stretches the upper back, neck, and hips, easing tension and pain in the upper back.
Yoga Stretches for Upper Back Tension
The practice of Yoga is an excellent way to maintain flexibility and alleviate tension in the upper back. Here are three poses to ease tension:
1. Downward-Facing Dog
Begin on your hands and knees with your hands slightly in front of your shoulders. Spread your fingers wide, then tuck your toes and lift your knees away from the ground. Push your arms away from the ground and push your hips back. Hold this pose for five breaths.
This pose lengthens your upper back, shoulders, hamstrings, and calves while strengthening your arms and legs.
2. Cobra Pose
To do the cobra pose, lie face down on your belly, hands placed next to your shoulders. Press your hands into the floor and lift your chest off the ground, keeping your shoulders down. Hold this pose for five breaths.
This pose strengthens your spine and stretches your chest, shoulders, and abdomen.
3. Fish Pose
The fish pose is a pose that deeply stretches your upper back and neck. Begin lying on your back, then extend your arms to your sides, palms down. Bring your hands under your hips, lift your chest, and bring the top of your head to the ground. Hold this posture for five breaths.
This posture stretches your chest, shoulders, and neck while improving spinal alignment.
Desk Stretches: Upper Back Edition
Sitting at a desk for long hours can cause stiffness and pain in the upper back. These stretches can be done right at your desk to relieve tension:
1. Shoulder Shrug
To do the shoulder shrug, sit or stand upright with your arms at your sides. Shrug your shoulders up towards your ears and hold for five seconds. Release and repeat 10 times.
This movement relieves neck and shoulder tension while improving posture.
2. Chest stretch
Sit at the edge of your chair and clasp your hands behind your back, lifting your arms up towards the ceiling. Hold this position for 10-20 seconds.
This posture opens up your chest to relieve upper back pain and stiffness.
3. Seated Spinal Twist
Sit in your chair with your feet firmly on the ground, then turn to your right side. Hold onto the back of your chair and look over your right shoulder. Hold this position for 20 seconds, then repeat on the other side.
This stretch eases tension in the upper back and improves spinal mobility, making it an excellent exercise for posture maintenance.
Upper Back Stretches for Athletes
Your upper back plays an essential role in proper movement and technique for many athletes. It is crucial to give this area proper attention when stretching before and after workouts to prevent pain and injury. Here are two great stretches:
1. Arm Swings
Stand up straight with your feet shoulder-width apart, then swing both arms forward and backward in a full range of motion. Repeat 10 times.
This exercise loosens up upper back and shoulder muscles, making it an essential movement for weightlifters, golfers, and tennis players.
2. Thread The Needle
To do the thread the needle stretch, start on your hands and knees with your hands underneath your shoulders and knees underneath your hips. Reach your right hand underneath your body, keeping your left hand firmly on the ground, and twist your torso to the right. Hold for 20 seconds, then repeat on the other side.
This stretch mobilizes the upper back and shoulders, which is essential for runners and swimmers to improve posture and mobility.
Work from Home Stretches: Upper Back Edition
Remote working can lead to hours in front of a computer screen, ultimately causing discomfort and stiffness in the upper back. Here are two simple stretches that can be done from home:
1. Wall Angel
Stand with your back against a wall with your feet two to three inches away from the wall, arms up either side making a W shape. Keep your arms and back pressed against the wall, engaging your shoulder blades. Slide your arms up and down for 10-15 repetitions.
This movement corrects upper back posture and improves mobility around the shoulder blades.
2. Neck and Shoulder Stretch
Sit up straight in your chair with your shoulders relaxed, then bring your right hand to your left ear and gently pull your head towards your right shoulder. Hold for 20 seconds and repeat on the other side.
This stretch eases tension in the neck and upper back caused by working at a desk for long hours.
Conclusion
Incorporating these stretches into our daily routines can help keep our upper backs healthy, flexible, pain-free, and improve our posture. Whether you’re an athlete, remote worker, or someone who sits at a desk all day, there is a stretch to suit your needs.