Prolonged sitting in front of a computer or at a desk can cause your whole body to become stiff and weak, especially your abdominals and hips. When this happens, your body tends to hunch forward, rounding the upper spine. According to Ann Frederick of Stretch to Win Center in Tempe, Arizona, strengthening the core muscles in your torso and hips and stretching your back will alleviate tension and stiffness and prevent back and hip pain.
Significance
The muscles and connective tissues in your upper back---including your trapezius, latissiumus dorsi, lower neck, rhomboids and rotator cuffs---work with other parts of your body to produce movement in various directions, such as back and forth, side to side and rotation. In sports and daily activities, they don't move by themselves, so when you stretch and train, you shouldn't isolate the upper-back muscles. You can, however, emphasize a specific body region when doing total-body stretching or training.
Types
Stretches are divided into two general categories: static and dynamic. Static stretching releases the adhesions in the muscles and connective tissues and often focuses on one muscle group stretching in one direction. It also decreases neural activity to relax the muscles. Dynamic stretching involves moving your joints repetitively to their full range of motion, which increases your body temperature, tissue elasticity and circulation. Unlike static stretching, this method increases neural activity and should be done before exercise. You can do either method when stretching your upper back and surrounding muscles, whether you're at work, in the sauna or at the gym.
Benefits
Stretching your upper back eases tension, pain and stiffness in your upper spine and surrounding tissues. It prevents your body from hunching forward and improves posture. When your upper back has full range of motion, you can throw, run, turn, and maintain balance with a lower risk of injury.
Expert Insight
When stretching your upper back, stretch multiple joints in all planes of motion rather than just one. According to Frederick, this improves your ability to move and prepares your body for training. Because your musculoskeletal system functions as a whole, you should always stretch your whole body rather than one part.
Sample Exercises
Two exercises address all planes of movement for your upper back. For the table top stretch, stand an arm's-length away from a wall. Place your hands on the wall and your feet hip-width apart. Bend your hips and lower your body down until your back is parallel with the ground. Your legs and arms should be straight, and you should feel a stretch running from your back and down your legs. Hold the position for 30 seconds, then repeat it two or three times.
For the lateral fascia stretch, stand away an arm's-length away from a doorjamb or sturdy post with your feet together. Bend laterally toward the support and grab it with one arm above your head and the other one below. You should feel a stretch from the outside of your hip to your armpit. Reach across your chest with your lower arm and rotate your upper body. Keep your legs and hips stationary as your reach and rotate. Do 10 to 12 reps per side, and complete two or three sets.
References
- "Pain-Free Program"; Anthony Carey; 2005
- "Stretch to Win"; Ann and Chris Frederick; 2006
- "Athletic Development"; Vern Gambetta; 2006
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