Image Sources: POPSUGAR Photography / Christa Janine and Photo illustration by Aly Lim
Just about everyone could benefit from adding more upper back stretches to their routine. While upper back pain isn't as common as lower back pain, factors like stress, poor posture, and muscle strain — caused by things like spending hours in front of a computer, frequently carrying a heavy bag, or even diving head-first into an upper-body workout without properly warming up first — can make the muscles in the upper back feel tight and achy — and in desperate need for a good stretch.
But knowing how to stretch your upper back isn't always so easy. The muscles in your upper back, which include the trapezius, deltoids, rhomboids, teres, and Levator scapulae, are less mobile than your lower back, and therefore a little trickier to target with stretches. But as a fitness trainer and 500hr E-RYT (Experienced Registered Yoga Teacher), I've developed a repertoire of the best upper back stretches, for when you're looking for pain relief fast.
The following eight stretches — several of which are inspired by yoga poses — are geared at finding opening and release in your upper back.
Take your time getting into and out of each stretching exercise and listen to your body as you move through the postures. If implemented into your regular routine, not only will you begin to experience less stress in your upper back, but you'll also find more mobility and flexibility in this area of your body as well.
This upper back stretch is designed to elongate your upper back and help your posture if you tend to slouch or round at the shoulders. It's great for individuals who have neck, shoulder, or upper back pain.
Start by standing with your feet hip distance apart.
Stack your hands on top of each other and reach them forward, lifting your arms until they're about in line with your shoulders.
Tuck your chin to your chest.
Roll your shoulders down and back as you continue to reach your hands forward.
This upper back stretch targets the teres minor, posterior deltoids, trapezius, and the rhomboids. If you're ever wanted to know how to stretch between your shoulder blades, this stretch is for you.
Start by standing with your feet hip distance apart.
Reach one arm across your chest to the opposite side of your body.
Place your opposite forearm behind the elbow of the extended arm.
Use your forearm to press the extended arm into your chest.
Continue to reach your arm long as the opposite forearm presses it into your chest.
Hold and breathe for 30 seconds. Then relax, and repeat on the other side.
This upper back stretch is usually seen in a yoga practice. It can help reduce shoulder, neck, and upper back pain, as well as improve your posture.
Start by standing with your feet hip distance apart.
Reach both arms overhead to create space.
Bring your elbows down toward your chest. As they meet, place your right elbow underneath the left.
Bend your elbows so your wrists are pointing up and your forearms are parallel to your chest.
Bring your palms to touch if you have that mobility in your shoulders.
Hold and breathe for 30 seconds. Then relax out of the stretch and repeat on the other side.
Repeat two to three times on both arms.
Modification: After step three, bring your opposite hands to opposite shoulders. Hold the stretch for 30 seconds, then relax and repeat on the opposite side.
This upper back stretch is deceptively gentle. The simple movement helps release tension and stress in your upper body, and it can be done before an upper-body workout to help elongate your shoulders and prevent slumping.
You can begin this stretch standing or sitting.
Place your right ear to your right shoulder.
Bring the back of your left hand to the middle of your back.
Place your right hand on your left ear. Don't apply pressure; just use your hand to guide your form.
Hold and breathe for 30 seconds. Then repeat on the other side.
You may be used to doing the Cat/Cow stretch before every yoga class, and there's a reason so many instructors love it. It's a great upper back stretch for your posterior deltoids and your trapezius muscles. When you're using it as a way to release upper back tension, focus on the transition in and out of each position; as you find elongation through your neck and upper back, you can feel a wonderful release.
Start on your hands and knees in a tabletop position, with your shoulders over your wrists and hips over your knees.
Exhale. Press your hands into the floor and round your shoulders forward.
Tuck your chin to your chest and tilt your hips forward toward your belly button.
Inhale. Lift your chin away from your chest and press your collarbone forward.
Arch your lower back.
Continue to flow between the two positions, using your breath for the transitions.
Repeat this for 30 to 60 seconds. Pause, then repeat three times.
Child's pose is another yoga pose that doubles as a fantastic upper back stretch. It's intended to slow down our parasympathetic nervous system and allow us to lengthen the spine. It also stretches the trapezius, erector spinae, and teres major muscles. Plus, it can be easily modified for different bodies and abilities.
Start in a tabletop position, with your shoulders over your wrists and hips over your knees.
Bring your knees wider than your hips.
Press your hips back and down toward your heels. (Your glutes may not touch your heels; that's fine.)
Bring your chest toward the ground and reach your arms forward.
Allow your forehead and palms to rest on the ground.
Continue to press your hips back as you reach your hands forward.
Breathe here for 30 to 60 seconds and repeat three times.
Modification: There are many child's pose variations you can turn to if necessary. Tuck a rolled-up blanket under your butt, over your legs for extra support; or place one or more yoga blocks under your forehead, for instance.
Thread the needle is a great upper back stretch for the deltoids. It also encourages you to find a nice rotation of the spine, which over time will help create more mobility to prevent future tension.
Start in a tabletop position on a mat, with your shoulders over your wrists and hips over your knees.
Reach your right palm behind your left wrist and through to the left side of your mat.
Aim to rest your right ear and shoulder on the mat. (But don't strain to achieve this; allow your body to stop you naturally.)
Ensure your hips stay directly above your knees.
Continue to reach your right hand as far as you can left without losing balance.
Breathe here for 30 to 60 seconds, then repeat with the opposite arm.
These rotations are great for your thoracic spine, which runs from the base of your neck to the bottom of your ribs — right along the area where upper back and middle back pain tends to live. You'll feel a nice, pain-relieving stretch, and they'll help keep the area healthy and limber going forward.
Start in a tabletop position, with your shoulders over your wrists and hips over your knees.
Bring your right hand to your right ear. Keep your elbow in line with your shoulder.
Press into your left hand and reach your right elbow out to your right side and up to the ceiling until your chest is facing the right.
Rotate your right elbow down and through your centre to touch your left elbow.
