How to Stretch the Upper Back

The upper back muscles tend to get tight and tense, especially if your work involves sitting for a large portion of the day. Doing a series of light stretches can loosen the tension, prepare you for a workout or even help to improve your posture. If you have pain in your upper back, see a physician before stretching.

Steps

Shoulder Blade Squeeze

1. Sit or stand with your back upright. This stretch is amazing because it can be performed anywhere, any time, whether you're sitting at a desk or standing in line at the post office.
   
2. Bend your arms and push your elbows back. Act as though you're trying to touch your elbows behind your back. Your chest will thrust forward as your back muscles are stretched.
   
3. Repeat five times. Go back to starting position, then repeat the squeeze. Continue until your upper back feels less tense.^[1]
   

Neck Rolls

1. Sit or stand in an upright position. Focus on keeping your back straight and tall. This is an exercise you can do any time, anywhere to relieve upper back and neck tension.
   
2. Drop your head forward. Let your chin point down toward your chest.
   
3. Roll your head to the right. Do it slowly, rather than jerking your head to the side.
   
4. Roll your head back and look a the ceiling. Roll your head back as far as you can so you really stretch those neck muscles.
   
5. Roll your head down to the left. Stop rolling when your head is back in starting position. Repeat the stretch five times.
   

Sitting Extensions and Rotations

1. Sit in a hard-backed chair. Start with your back completely straight, and your head erect. Keep your feet flat on the ground and your hands at your sides. This is the starting position for each extension and rotation stretch.^[2]
   
2. Arch toward the sky. Place your hands behind your head and arch your back, tilting your chin up to look at the ceiling. Hold the position for 10 seconds, then relax. Repeat five times.
   
3. Rotate from side to side. Cross your hands over your chest. Keeping your feet planted on the floor, rotate your torso to the left. Hold the position for 10 seconds, then rotate to the right. Repeat five times on each side.
   
4. Do a side bend. Place your hands behind your head. Keeping your feet planted on the floor, Bend your body to the left, so that your elbow points to the floor on your left side. Hold the position for 10 seconds, then bend toward the right, so that your right elbow points to the floor on your right side. Hold the position for 10 seconds. Repeat five times on each side.
   
5. Do a forward stretch. Sit upright with your hands behind your head. Curve your spine forward and let your head drop. Bend forward until your elbows touch your thighs. Hold the position for 10 seconds, then repeat five times.
   

Eagle Stretch

1. Sit or stand in an upright position. This stretch can be performed in a chair or while standing, so do whatever feels comfortable. Keep your back upright and your head erect.
   
2. Spread your arms like eagles' wings. Keeping your back straight, move your arms to your sides, so they're stretched out and positioned parallel to the ground.
   
3. Bring your right arm across your chest and hook it with your left arm. Your right arm should remain straight and cross over to the left side. Your left elbow should be bent, with your forearm holding your right arm in place.
   
4. Hold the position for 10 seconds. Use your left arm to exert some pressure on your right arm so that your upper back muscles feel the stretch.
   
5. Repeat on the other side. Cross your left arm over to the right side, and use your right forearm to hook it in place and exert some pressure to stretch your upper back. Hold for 10 seconds.^[3]
   

Butterfly Stretch

1. Sit upright in a chair. Hold your head erect and keep your back straight. Your feet should be square on the floor, and your hands resting easily at your sides. This stretch is a good one to do any time of day, especially at the office.
   
2. Inhale and touch your fingertips to your chest. Bring your hands up and bend your elbows so that your fingertips touch your chest on either side. Your elbows should be parallel to the floor, rather than hanging down. Remain upright.
   
3. Exhale and extend your hands in front of you. As you inhale, let your head drop and your back bend forward a little. Stretch your hands straight in front of your chest.
   
4. Inhale and sweep your arms up back. Straighten up again and lift your head, sweeping your arms back as though you were a butterfly opening its wings.
   
5. Repeat five times. Go back to starting position and repeat the exercise five times to stretch out your upper back. Remember to inhale and exhale at the proper times.
   

Video

Tips

• Always stretch your back but do not overdo it.

Warnings

• Extreme shoulder flexibility is not necessary in life and in sports. However, stretching the chest is very important.

Related wikiHows

• How to Crack Your Back
• How to Exercise Your Back
• How to Treat a Back Spasm

Sources and Citations

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