Ultimate Guide to Effective Upper Back Stretches: Top Exercises and Tips
Upper back pain is a very common complaint nowadays. It feels like you are carrying heavy weights on your shoulders. When you get this problem, your body can not stay in one position for long periods.
Because of demanding lifestyles, people often forget and keep working on computers or performing repetitive tasks in the same postures for extended periods. This results in the accumulation of tension and stress in the shoulders and upper back muscles, leading to a texting neck and severe aches.
The good news is that you can get rid of all this discomfort by using some effective upper back stretches. Stick to this blog to learn about all those exercises, and don’t hesitate to start them today.
Top 7 Stretching Exercises for Upper Back Pain
Let us discuss the best stretching exercises for the upper back, including their benefits and how to perform them:
1. Child Pose
This stretch is best to relax all the back muscles that have tightened because of daily prolonged activities.
How to Perform
- Begin by positioning yourself on the floor, with your hands and knees on the ground. Spread your knees as wide as possible.
- Inhale deeply as you lift your arms overhead. Then, exhale and slowly fold forward, extending your arms out in front of you.
- Touch your forehead to the floor and keep yourself in a relaxed position.
- Maintain this position for 15 seconds and then return to the starting position.
2. Shoulder Roll
It is a simple exercise that relieves shoulder tension and improves mobility. It also reduces the ache and stiffness in the upper back.
How to Perform
- Stand comfortably with your arms down at the sides.
- Lift your shoulders up and down backward in circular motions.
- After 5 rotations, perform the same process with forward rolls.
3. Gentle Trunk Rotation Stretch
This exercise is the best way to increase spinal mobility as it relieves upper back and neck tension.
How to Perform
- Lay down on your back with bent knees and flat feet on the floor.
- Gently rotate the bent knees to the right side.
- Keep this position for a few seconds.
- Bring the knees to the central position.
- Repeat the same stretch on the left side.
4. Cat-Cow Stretch
This exercise is used to make every segment of your spine mobile and lessen the upper back pain.
How to Perform
Position yourself in a table pose, i.e., with your hands beneath the shoulders and your knees beneath the hips.
- Arch your back upwards and drop your head to the chest, making a cat pose.
- Hold for a few seconds.
- Come back to the starting position by dropping the back slowly towards the floor and moving the head back, chin pointing upwards. This makes a cow pose.
- Hold for a few seconds.
- Go back to table position and keep switching between cat and cow pose for a few times.
5. Thoracic Spine Foam Rolling
This upper back strain stretch breaks fascia and all the muscle tension in the upper back, releasing tightness in the thoracic spine area.
How to Perform
- Lie on a foam roller positioned at your mid back on the floor.
- Support your head with your hands and keep on rolling your thoracic spine up and down for two minutes.
- Also, you can lean to the side of the targeted stretch.
6. Wall Stretch
This exercise stretches your chest and shoulders, improving your overall body posture and reducing stiffness in your back.
How to Perform
- Stand with your back against the wall and step out your feet a little to soften your back against the wall.
- Create a T shape against the wall by extending your arms. After that, bend your elbows to create a 90 degrees angle.
- Keep moving your arms up and down in slow motion.
- When your finger touches the head, start from the beginning.
- Repeat it a few times.
7. Thread The Needle
A gentle stretch that targets the upper back and promotes relaxation.
How to Perform
- Set yourself in a tabletop position on your hands and knees.
- Slide your left arm under the right one just like threading a needle.
- You can keep your head on the floor in the same position.
- Now, go back to the starting position and switch the sides.
Tips for Effective Stretching
Here are some tips that will make stretches more effective and easy for you:
1. Warm Up
Before starting any exercise, warm up your body with light activities like cycling or brisk walking. This helps increase blood flow to your muscles, preparing them for the stretching exercises ahead.
2. Think of Full Body
Instead of focusing on specific areas, consider your full body to promote overall flexibility and better posture. Always go for stretches that engage multiple muscles in a session.
3. Consult a Chiropractic
After performing different stretches, if you still suffer from persistent upper back pain, it is better to get chiropractic care. Their team will assess your body needs and provide personalized advice accordingly.
Conclusion
To conclude, even if you feel slight discomfort in your upper back, do not ignore it. Incorporate the most suitable upper back stretches into your daily life routine. These exercises will improve your posture, enhancing overall comfort. To get more information on these stretches, you can consult our doctors at our eyecare medical center, King West Chiropractic, to get suggestions for improving your physical well-being.
FAQS
If you feel any kind of pain while performing exercise, stop immediately. Stretching should not feel more than a gentle pull. If the pain continues, consult your doctor.
For most of the stretches, it is recommended to hold them for 15-30 seconds. Repeat the stretch 2-3 times a day for better results.