Upper Back Stretching Exercises

Because many Americans spend so much of their time behind a desk or the wheel of an automobile or are constantly on the move, they are prone to back pain. Doing stretches is one way to prevent pain in the back caused by sore muscles and pinched nerves. Stretches for the upper back help release tension in the neck and shoulders and alleviate some of the pressure that can cause lower back pain.

  1. Simple Stretch

    • Because upper back stretches do not require much movement, you can do many while sitting at a desk. Here is one such simple, but effective, stretch you can do: Place your hands behind your head, with your thumbs resting against the back of your neck for support, and squeeze your shoulder blades together. Your fingers should not be locked together. The shoulder squeeze should be held for five to 10 seconds, then slowly released and repeated until the upper back feels looser. You can do a variation of this exercise by starting with your arms at your sides and moving your elbows downward, while squeezing your shoulder blades together.

    Sitting Stretch

    • Another stretch you can do sitting down is to put your hands straight out in front of your body so your palms face each other. You then turn your wrists inward so the palms face outward, away from your body. Next, cross your right arm over your left arm and bring the palms back together. As you reach your arms together forward round the upper back, keeping your head and neck relaxed. To get the most from this exercise, try tightening your abdominal muscles and not letting your body collapse in the middle. Hold this stretch for about 30 seconds. This exercise can also be done without twisting the wrists if twisting causes discomfort.

    Standing Stretch

    • Some upper back stretches are better done standing. For this stretch, begin in a standing position with your feet about shoulder width apart. Next, with your hands behind your back (fingers interlocked), stretch by trying to touch your elbows together, and bend your head forward slightly. After holding the stretch for about 20 to 30 seconds, exhale slowly as you drop your arms to your sides and relax the upper back. Breathing slowly and smoothly during this entire exercise is important to get the full benefit. Repeat the exercise throughout the day to prevent tension from building.

    Arm Slide

    • The arm slide is another standing back stretch. Begin by standing against a wall, with your arms supporting you as your palms and forearms are pressed to it. While maintaining this stance, begin to slowly slide your arms up the wall over your head, keeping them against it as best you can. If going higher up the wall begins to be uncomfortable or causes pain, position your arms at a lower height that is more comfortable. Hold the stretch for a moment, then slowly return your arms to the starting position.