Stretches That Help You Relieve Upper Back Pain
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Stretches That Help You Relieve Upper Back Pain

Upper back pain is an all too common complaint for many adults. Whether you feel stressed or are stuck sitting at a desk for 40 hours per week, back pain can result from a variety of situations. Back pain leads to neck stiffness and headaches, so ignoring the issue will only make it worse. This is a list of stretches that help you relieve upper back pain.

Pectoral Stretches

  • Begin this stretch near an open doorway or a corner area.
  • Put both hands above your head on the frame of the door.
  • Slowly lean into the wall or object until you start to feel your muscles stretching in front of your shoulders.
  • Hold this pose for about 15-30 seconds, repeating this action 3 times.

Thoracic Extensions

  • While seated in a chair put both hands behind your head.
  • Start to arch your back and look upwards towards the roof.
  • Repeat this action about 10 times or so.
  • Do this exercise several times throughout the day.

Slide Arms on Wall

  • Seated or standing with your back towards the wall; put your arms fully against the wall.
  • Slowly move your arms up towards the ceiling as high as you can while maintaining the posture of keeping your arms fully against the wall.
  • Do this stretch in 2-3 sets, anywhere from 8-12 repetitions.

Scapula Squeeze

  • Seated or standing; keep your arms down by your body.
  • Squeeze your upper shoulder blades and hold this position for about 5-10 seconds.
  • Do 2–3 sets of about 15 repetitions.

Mid Upper-Trap Stretch

  • Lay belly down on the floor and put a pillow under your sternum.
  • Keep your arms down at your side with elbows straight.
  • Your thumbs should be pointed towards the roof.
  • Start to raise your arms upwards to the ceiling and while doing this, squeeze your shoulders together.
  • Lower your arms very slowly.
  • Do about 3 sets of this exercise, with 10–15 repetitions.
  • Feel free to use weights during this exercise to increase the strength in your shoulder blades.

Thoracic Stretching

  • Sit down on the ground with your legs in front of you.
  • Begin by grabbing your mid-thigh, then start to curl your head/neck into your belly.
  • Hold this pose for 15 seconds and repeat this action 3-5 times.

Quadruped Leg/Arm Raises

  • Get down onto your hands and knees.
  • Pull your belly up and squeeze your ab muscles to make sure your spine feels stiff.
  • While holding this position, lift one arm and opposing leg in the air.
  • Proceed to hold this position for about 5-10 seconds.
  • Lower both body parts slowly and change sides.
  • Try to complete 10 reps on both sides.

Rowing

  • With an elastic tubing, close the middle of it in a door or possibly wrap it around an immovable object.
  • Hold either end in each hand while seated in a 90-degree position.
  • Keep your forearms vertical and elbows at the level of your shoulders, while maintaining  a 90-degree pose.
  • Pull back onto the band and squeeze your shoulders. Do 2-3 sets of 10-15 reps.

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