Building muscle takes hard work, dedication and hours in the gym. It comes with many benefits to the body, but it can also make you stiff. Flexibility is a parameter of fitness that is often overlooked. The back muscles are one of the largest muscle groups in the body. When the muscles are inflexible, especially in your upper back, you can experience pain and discomfort. Stretches can be done to lengthen the trapezius, rhomboids and latissimus dorsi muscles which are located in the upper back.
Step 1
Tilt your head to the side. Lateral neck flexion can be done from a standing or seated position. Look straight ahead and grab the left top side of your head with your right hand. Pull your head down so your right ear goes toward your shoulder. Hold for 20 to 30 seconds, release and do the other side.
Step 2
Pull your head forward. Forward neck flexion can be done from a seated or standing position. To do this stretch, move your head forward so your chin comes down toward your chest and hold for 20 to 30 seconds.
Step 3
Tuck in your stomach. A cat pose is done on all fours with your knees directly under your hips and your hands directly under your shoulders. Take a big inhale and exhale as you arch your back up in the air and draw your navel in. Inhale and lower your back into a neutral position, then exhale and arch your back up in the air again. Do 10 to 12 reps.
Step 4
Reach for the sky. Stand with your feet about shoulder width apart. Extend your arms straight above your head and bring your index fingers together as if you were diving into a swimming pool. Reach up as high as you can and hold for 20 to 30 seconds.
Step 5
Grab a hold of a door knob. Open a door a grab both sides of the knob. Straighten your arms and lean backward until you feel a stretch in your upper back area. Hold for 20 to 30 seconds.
Step 6
Rotate your upper body. To do a rotational stretch, stand with your feet about shoulder width apart and your arms crossed over your chest. Rotate your upper body to the right as far as you can, hold for 20 to 30 seconds, then switch to your left side.
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