Aches and pains in the upper back are often caused by faulty posture of the shoulders. According to Florence Kendall in her book, "Muscles: Testing and Function with Posture and Pain," gradual and continuous tension on the middle and lower trapezius muscles of the upper back and shoulders that keeps the arms in a forward position for a prolonged period of time creates a rounded shoulder posture. Exercises designed to remove and relieve that stress will help alleviate pain and improve shoulder posture.
Chest Stretch
Step 1
Lie flat on your back with knees bent and feet on floor. Tighten your abdominals to keep your back from arching.
Step 2
Place your arms overhead and stretch them with elbows straight. Keep your arms as close to your head as possible.
Step 3
Pull your elbows back into the floor and flatten out your upper back.
Step 4
Keep your arms against the floor and move them to a diagonal position over your head.
Step 5
Slowly lower your arms back to your sides. Repeat two to three times.
Trapezius Lift
Step 1
Stand with feet hip-width apart, knees slightly bent. Bend over from the waist to a 45-degree angle, keeping abdominal muscles tight. Let your arms hang down at your sides.
Step 2
Lift your arms forward over your head with thumbs facing the ceiling and hold for two counts.
Step 3
Lower your arms back down slowly for two counts.
Step 4
Lift your arms out sideways with thumbs facing the floor and hold for two counts.
Step 5
Slowly lower arms back down. Repeat each movement ten times.
Tips and Warnings
- Keep your stretching slow and controlled and do not overstretch your arms over your head. If you want to add more resistance to the trapezius lift, you can hold small 1- to 5-pound weights in your hands.
- If any of these exercises cause pain or discomfort, stop immediately and seek advice from a fitness or medical professional.
References
- “Muscles: Testing and Function with Posture and Pain”; Florence Peterson Kendall, P.T., F.A.P.T.A.; 1993
- IDEA Health Fitness Source: Round Shoulder Syndrome
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