Upper Back Stretches
Revised by Stephanie Zaban (Registered Kinesiologist & Masters of Kinesiology)Table of Contents
About Upper Back Stretches
Stretching is an important component of fitness that most people ignore or are careless about. Contrary to popular belief, everyone should add one form of stretching to their daily routine to relieve tension, increase the flexibility of their muscles and improve joint mobility.
The upper back consists of a group of muscles that originate from the base of the skull and span over the shoulders and down the spine to form the shape of a trapezius. These muscles assist in the movement of our neck, shoulders, and scapula and protect the entire region of the upper back. If not taken care of, the muscles of the upper back can become stiff and cause pain. To prevent such from happening, one must perform stretches that increase flexibility and relieve upper body tension and stress.
Importance of Upper Back Stretches
Stretching keeps the muscles in good condition by increasing flexibility and reducing the stiffness of the joints. It also prepares them for any unforeseen stress and strains that may result in injury or pain. The neck, shoulders, arm, and back muscles are used daily, and keeping them healthy is very important. Furthermore, the more flexible the muscles, the more range of motion can attain from them, or we risk them becoming short and stiff which translates into pain in the body.
Benefits of Upper Back Stretches
There are many benefits of Upper Back Stretches including,
Increase overall flexibility and reduce stiffness of the joints
Increase blood circulation and get more oxygen into the muscles
Corrects your posture and prevents slouching
Decreases the risk of muscle damage and tension
Provides you peace, calmness, and relaxation
Helps with diaphragmatic breathing, releases the chest muscles and gets more oxygen into the lungs
Produces long and lean muscles and relieves tension, strain or stress on the muscles.
There is a vast amount of medical research that reveals stretching has a positive effect on the body.
Upper Body Stretches
Head Tilts
Head Tilts can be done standing or sitting upright (you can use a wall to attain a good posture or sit on a chair with a high backrest). Tilt your head forward toward your chest as if you’re looking downwards; hold this position for 30 seconds and return the head to the original position. Repeat 3 to 5 times and perform the same procedure with your head tilted backward.
Rotation for the Neck
For this stretch, gently turn your head to the side and hold in position for 30 seconds. If you can’t keep your head in place, use your hand to cradle it. Repeat on the other side 3 to 5 times.
Turn your head sideways: for this stretch, gently turn your head to the side and hold in position for 30 seconds. If you can’t keep your head in place, use your hand to cradle it. Repeat on the other side 3 to 5 times.
Head Rotations
Rotate your head in a circular motion in one direction 10 to 15 times and repeat in the opposite direction. These movements will relieve any tension and stress held in the neck.
Shoulder Rolls
To strengthen your shoulders; stand straight with your arms and hands firmly resting on each side of your body. Gently roll the shoulders forward in a circular motion for 12 to 15 repetitions and repeat in a backward position.
Shoulder Blade Stretch
Interlace your fingers together and palms facing you, gently pulling upward to put pressure on the shoulder blades, upper traps, back, and neck. Hold this position for 5 to 10 seconds while pulling up to your limits.
Upper Back and Shoulder Stretches
Lift your hands above your head and lower back down to the shoulder height. Repeat for 12 to 15 times as gently as possible.
Child’s Pose
Seated Cross Legged Twist
Release any upper back and chest tension with this stretch in a seated or standing position, cup your hands together and rotate your torso left and right. Do this 10 to 12 times.
Tricep Stretch
Sit or stand in an upright position with your head held high and neck relaxed. Raise your arm and bend at the elbow with your palm touching the upper back and your second arm/hand exerting pressure onto your elbow to feel a gentle pull in the triceps muscle. Hold for 15 to 30 seconds. Repeat on the other arm.
Upper Back Flexibility
The majority of us are born with upper back flexibility. As we grow older, we lose it because we are not doing the same movements we used to do as kids. As well as, we start to live a sedentary lifestyle. The solution to getting on the path to restoring upper back flexibility is becoming mobile again. Performing a myofascial release, dynamic stretching, and a combination of stretching should increase upper back flexibility.
Safety When Performing Upper Back Stretches
To safely perform Upper Back Stretches, be sure to follow these tips,
If you are joining a class, go at your own pace and stop if you feel pain
Try to do the stretches daily without fail.
Increase the intensity gradually with time
Listen to your body and stop when you need to
Stretching is the solution to a lot of underlying medical conditions and pain we feel in our body; it is recommended that you stretch even if you feel no discomfort in your body. The upper back and all its muscles will benefit greatly from daily stretch routines. Exercises to relieve strains and pains in the back are fairly simple and with proper guidance will relax and release tension in the body.
However, any pain or discomfort should be immediately reported to your physician to avoid lasting or intense pain. Exercises like yoga, aerobics, swimming, and simple upper body workouts can help stretch the muscles of the upper back.
Stretches For Upper Back Pain
Many stretches can be done to help reduce upper back pain. Remember, if you are experiencing pain or discomfort in the upper back, you should report this to your physician to ensure that there is not a more serious injury happening.
The stretches that we previously listed are all great to help reduce upper back pain. When performing these stretches, remember that it is not a race! Go very slowly and do not stretch further when you feel discomfort. Hold each stretch for 30 seconds and be sure to perform these stretches daily. If you do not stretch the upper back daily, your pain most likely will not go away unless you are undergoing additional treatment. As with most exercise, it will take time to experience the benefits, which is why it is so important to stretch every day!
Stretches For Upper Back
In today’s world, we are sitting down at desks, and living a more sedentary lifestyle than ever before. This is leading to more people experiencing back pain and poor posture. The results of this pain and discomfort can affect all of your activities of daily living, and even decrease your quality of life.
Incorporating the stretches that we have suggested into your daily routine will help to promote optimal upper back and spinal health. All you have to do is take 10-15 minutes to go through some of these stretches, which will be a great movement break in your workday. Focusing on your breathing as you perform these upper back stretches can also act as a meditative break in your day and help boost your mood and reduce stress.
Upper Back And Neck Stretches
There is such a variety of stretches for the upper back and neck that your stretching routine will never be boring. It can help to make a list of stretches that you enjoy and feel are effective and then cycle through them in a weekly routine. Often, the best way to create a habit is to schedule it in your calendar and perform them around the same time each day. This will help to make stretching a part of your daily routine! If you don’t normally exercise or stretch, I would start stretching 2-3 times per week, and then increasing the number of days, or sessions per day.
