Upper back stretch

If you experience back pain in your upper back and neck area it is most likely caused by poor posture. But no worries, we identified the muscles that are tight on most of the population and listed specific upper back stretches below to help you release them, lessen your back pain and increase your mobility. How to 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. This upper back stretch also targets your shoulders, improving your flexibility and range of motion.

Famous Physical Therapists Bob Schrupp and Brad Heineck demonstrate second stretches you can perform to get rid of those painful Knots in your shoulders, upper back , and traps. Sitting down for long periods of time can cause back problems. It’s important to take breaks and stretch, even when at your desk. Here are upper back stretch es you can do right at your desk. The cat-cow stretch is actually two stretches in one, and a great way to self-mobilize your thoracic spine (the upper part of your back ). By moving through these two poses, you can gently mobilize.

Using a Rowing Machine, you can easily stretch the muscles in your upper back to help relieve rhomboid pain and tension. Pulling your arms and shoulders back each time you draw the rower’s handle into your midsection causes you to use several muscles around your upper back and shoulders.

Rounding your upper back is a good way to stretch out tight muscles. Sitting on a chair, extend your arms in front of you with your palms facing out, and clasp your hands together. Round your upper back , drop your chin to your chest, and reach forward as far as you can.

Chair stretch regime is one of our upper back stretch es for upper back pain relief. One chair stretch that you can do anywhere to release tightness is a chair rotation. Neck and upper back pain cramping your style?

If you are wondering how to stretch your upper back , then the head stretch exercise is the best one for you. Sit firmly on the ground keeping the back straight. Maintain a correct posture. Keep your hands behind your head and slowly bring your head forward. If you’ve ever experienced upper back pain between your shoulder blades, also known as interscapular pain, you know just how uncomfortable it can be.

These upper - back stretches and t-spine mobility drills can eliminate strength imbalances, alleviate muscle tightness and promote good posture. Too often, athletes have poor mobility in their upper. Release tension in upper back and chest with the stretch by standing tall and hold your hand together and twist left and right. Sit or stand with your spine straight, head held high and neck relaxe raise your hand up and bend at the elbow with your palm touching the upper back with your second. Start your exercise routine with a minute upper body warm up, continue with an upper body workout and finish with this set of stretching exercises.

Tilt your head toward one shoulder until you feel the stretch in your neck and hold.

Then, exhale to lower them back down. Repeat for repetitions. Tightness in the upper trapezius muscle is a common source of upper back and neck pain.

This simple feel-good stretch can help to release it. Try These Stretches To Relieve A Stiff Neck, Tight Shoulders And Upper Back Pain! This is a great stretch for the upper back , and for opening up the chest. The chin finish is one of the best upper back exercises for the upper back and shoulders.

It focuses on the muscles around your shoulder blade and helps in giving you rounded shoulders. Using an overhang grip, hang from a pull-up bar. Pull your chest up, close to bar and remain there for seconds. The upper back stretch is a great exercise for improving the posture, easing stiffness and removing tension. If you spend a lot of hours sitting in front of a computer, it’s important to add a couple of back stretches to your daily routine.

This way you can help ease back pain and prevent injuries.