Upper back pain can be caused by poor posture, stress, and injury. If you spend a lot of time sitting or standing in the same position, you may develop tightness and tension in your upper back. Fortunately, there are stretches you can do to help relieve upper back pain and improve your posture.
1. Seated spinal twist:
Sit on the floor with your legs extended in front of you. Bend your right knee and place your foot on the outside of your left knee. Place your left hand on your right knee and twist your torso to the right, placing your right hand on the floor behind you. Hold for 30 seconds and then repeat on the other side.
2. Child’s pose:
Start on your hands and knees, with your wrists under your shoulders and your knees under your hips. Lower your hips back to your heels and reach your arms forward. Rest your forehead on the mat and hold for 30 seconds.
3. Cat-cow stretch:
Start on your hands and knees, with your wrists under your shoulders and your knees under your hips. Inhale and arch your back, bringing your tailbone up and your gaze towards the ceiling. Exhale and round your back, bringing your tailbone down and your gaze towards your navel. Repeat for 10 repetitions.
4. Thread the needle:
Start on your hands and knees, with your wrists under your shoulders and your knees under your hips. Reach your right arm under your left arm and lower your right shoulder and ear to the mat. Hold for 30 seconds and then repeat on the other side.
5. Standing arm circles:
Stand with your feet hip-width apart and your arms extended out to the sides. Slowly circle your arms forward for 10 repetitions and then circle them backward for 10 repetitions.
6. Shoulder rolls:
Stand with your feet hip-width apart and your arms at your sides. Lift your shoulders up towards your ears and then roll them back and down. Repeat for 10 repetitions.
7. Wall angels:
Stand with your back against a wall and your arms at your sides. Raise your arms up to shoulder height and then lower them back down. Repeat for 10 repetitions.
8. Thoracic extension:
Lie on your back with a foam roller or rolled-up towel under your shoulder blades. Place your hands behind your head and gently lift your head and upper back off the floor. Hold for 10 seconds and then release.
9. Cobra pose:
Lie on your stomach with your hands under your shoulders. Press into your hands and lift your chest up, keeping your elbows close to your body. Hold for 30 seconds.
10. Sphinx pose:
Lie on your stomach with your elbows under your shoulders and your forearms on the floor. Lift your chest up and hold for 30 seconds.
11. Doorway stretch:
Stand in a doorway with your hands on either side of the frame. Step forward with one foot and lean forward, stretching your chest and shoulders. Hold for 30 seconds and then switch sides.
12. Eagle arms:
Sit cross-legged on the floor and bring your arms out to the sides. Cross your right arm over your left and bring your palms together. Lift your elbows up and hold for 30 seconds. Repeat on the other side.
Conclusion:
Incorporating these upper back stretches into your daily routine can help alleviate tightness and tension in your upper back, improve your posture, and reduce the risk of injury. It’s important to listen to your body and not push yourself too hard, especially if you are new to stretching. If you have any underlying medical conditions or injuries, it’s always a good idea to consult with a healthcare professional before starting a new stretching routine.
Remember to take breaks and stretch throughout the day, especially if you spend a lot of time sitting or standing in one position. It’s also important to practice good posture and ergonomic habits, such as sitting with your feet flat on the floor and your shoulders relaxed.
By taking care of your upper back and incorporating these stretches into your routine, you can improve your overall health and well-being.
