Yoga Stretches for the Upper Back

Modern life often calls for working at a desk all day, hunched over a computer, making our upper back muscles slump over. Poor posture and tension in the back can cause pain and discomfort, but by performing some simple yoga poses you can stretch out those upper back muscles that rarely get used through the day. There are several options for maintaining upper back health.

  1. Dolphin Pose

    • To open and strengthen the upper back, try the dolphin pose. According to New Age Articles, it will also release tension from that area. On your hands and knees, press your palms together and lower your forearms to the floor. Curl your toes under and lift your knees up from the floor, keeping your knees soft and slightly bent. Lift your hips and tailbone, lengthening your spine. Do not let your head hang, instead keep it steady between the upper arms. For an extra stretch, straighten your knees. Hold the pose for 30 seconds, and then bring your knees back to the floor.

    Locust Pose

    • Yoga Journal says the locust pose strengthens the back muscles, opens the chest and works the abdominals. Lie face down with your arms to your side and your forehead resting on the floor, rotate your thighs slightly inward, gripping the buttock muscles and then lift the upper body, legs and arms away from the floor. Gently, stretch back with your arms and feel your shoulder blades move down your back. Keep your head slightly lifted with a long neck. Stay in this pose for 30 second to a minute, bring yourself back down to the floor and repeat. Remember to breathe throughout.

    Upward Facing Dog

    • The upward facing dog is a pose which invigorates the whole body, but also works specifically on the back and spine, releasing tension and pressure, according to the Yoga Learning Center. Lie face down on the floor with your hands beneath your shoulders and lift your upper body and pelvis from the floor, taking the weight with your arms and the toes. Lengthen your head and spine, taking deep breaths and relaxing your muscles. Slowly lower your body to the floor after holding the pose for 30 seconds.