Upper back tension can cause you to hunch your shoulders and make your chest and abdominal muscles tight. According to Anthony Carey, author of "Pain-Free Program" and co-founder of Function First in San Diego, California, this kyphotic posture can cause back, hip, and shoulder pain, jaw pain, weak hips and abdominals and arthritis in your spine. Doing exercises that relax your back and strengthen your hips will help your upper back--and your entire body--to relax better.
Self-Myofascial Release
This self-massage technique helps alleviate trigger points and connective tissue adhesions in your upper back that cause tension and pain. According to Vern Gambetta, author of "Athletic Development" and director of Gambetta Sports Training Systems in Sarasota, Florida, you can use a foam roller, massage ball, or a massage stick to improve tissue flexibility and remove trigger points.
If you are using a foam roller, sit on it and fold your arms across your chest. Slowly roll down the roller until your upper back is on top of it. Gently roll from the bottom of your shoulder blades to your neck. If you find a tender spot, slowly roll on that spot until the tenderness subsides. Never rush through this exercise, or you can cause muscle spasms.
Table Top Stretch
This exercise extends your upper and lower back while stretching the myofascial line from your shoulders and through the back of your legs. Place your hands against a wall, and keep both arms straight. Stand with your legs hip-width apart and your toes pointing forward. Bend forward at your hips until your back is parallel with the floor. Push your buttocks back, and bend your knees if there is too much stretching in the back of your legs. Hold this stretch for two to three deep breaths. Stand up briefly, and bend forward again. Do this movement for a total of 10 to 20 reps.
Upper Back Extension with Hip Extension
According to Justin Price, owner of The BioMechanics in San Diego, California, strengthening your hips will improve upper back relaxation and flexibility. Stand with one leg behind the other with both toes pointing forward. Lace your fingers together with your palms facing your chest. Gradually raise your arms up while turning your palms out until they are facing the sky. Keep your torso upright and your arms extended. Take five to 10 deep breaths as you hold this position. Switch legs and repeat this exercise. Do not hyper-extend your lower back or stick your neck forward.
References
- "Pain-Free Program"; Anthony Carey; 2005
- "PTontheNet"; Corrective Exercise: The Thoracic Spine, Shoulder Girdle, Head and Neck: Justin Price; October 2008
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