Upper Back Stretching Exercises
That Are Quick, Effective and Easy

Upper back stretching exercises like the Upper Back Stretch take just seconds to do and are multi beneficial. The upper back and neck is a chronically tight area for many people.

This exercise loosens the upper vertebrae, muscles and shoulders to relieve stiffness, pain and tension in the area.

However, if you have a history of upper back or neck problems or you haven't exercised for some time, check with your health professional before trying this or other neck or back stretching exercises.

Upper Back Stretch

1. Stand with your feet parallel and about shoulder width apart.

Hold your hands behind your back with your fingers interlocked.

2. Breathe in slowly and smoothly through your nose as you begin the stretch by trying to touch your elbows together.

At the same time, bend your head forward a little. This helps to lengthen and stretch your upper back and neck.

Feel your chest and shoulders expanding too.

Hold the position for several seconds.

3. Breathe out slowly and smoothly (through your nose) as you gently drop your arms and hands to your sides and relax your upper back and shoulders.

Repeat the exercise three or four times, several times a day, whenever youhave upper back pain or stiffness. Also, do it regularly to prevent the build up of tension in this area.

Benefits

• Loosens upper back vertebrae, muscles and shoulders
• Releases upper back tension

Tips

• Stretch slowly & gently
• Stop if you feel any pain

NEW Stretches for Upper Back

Here's one of the best sore neck and shoulder stretches you can do, especially when combined with the above Upper Back Stretch:

1. Stand straight with your feet parallel and about waist-width apart. Put the backs of your hands on your lower back, and interlock your fingers. Your elbows should now be pointing out to the sides.

2. Start "flapping" your elbows forwards and backwards in a smooth, rhythmic action just like wings. Breath smoothly and evenly through your nose. Continue for 1-2 minutes. Repeat 2-3 times a day. This exercise loosens your upper back, chest, shoulders and the base of your neck.

3. Also try Shoulder Rolling. Stand with your arms hanging by your sides. Using your shoulder muscles only, lift and roll your shoulders in forward circles, then backward circles10-15 times each way for another effective shoulder and upper back loosener.

For even greater effectiveness combine the above exercises with these other upper back stretching exercises:

Back Arch
Back Twist
Forward-Backward Bend
Neck Twist + Acupressure

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