The muscles of the upper back include the rhomboids and trapezius muscles. Upper back stretches can work one or both of these muscle groups. Stretching the back is good for your posture so that tight muscles do not pull your body out of alignment. Stretching every day will make you feel good and keep your back flexible.
Bharadvaja's Twist
Bharadvaja's twist is a yoga pose that targets the upper back. The area of your upper back around your spine rotates and stretches. The hips and shoulders get stretched as well. To do Bharadvaja's twist, begin seated with your knees bent and your shins on the floor. Shift your body so that your glutes sit on the floor to the left of your legs and twist your knees so the left sides of your feet and knees touch the floor. Sit up tall. Then, twist your upper body to the left and grab the outside of your left knee with your right arm. Bend your left arm behind your back and gently grab your right elbow. Twist your head to the left too. Hold for 30 seconds. Repeat on the right side.
Hugging Stretch
The hugging stretch is aptly named. You give yourself a big hug, which pulls your shoulders blades away from each other to stretch your rhomboids. The rhomboids run from your spine to the insides of your shoulder blades. The middle and lower portion of the traps also stretch during this exercise. These muscles attach to the upper and middle part of your back. To do the hugging stretch, sit or stand up tall. Cross your arms on your chest and reach your right hand past your left shoulder and your left hand around behind your right shoulder. Lift your elbows without elevating your shoulders so they point straight forward and are at about chest height. Hold for 30 seconds.
Straight-Arm Upper Back Stretch
Another way to stretch the rhomboid muscles of your upper back is to extend your arms in front of you at chest level to pull your shoulder blades away from each other. You can sit or stand to do this stretch. Hold your spine straight and reach your arms forward. Interlace your fingers and turn your palms to face away from your chest. Round your shoulders forward slightly but without rounding your upper back. Keep your arms parallel to the floor and your shoulders at the same height. You can look in a mirror to make sure you are not leaning to either side or lifting one shoulder. Hold the stretch for 30 seconds.
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