The upper spine usually refers to the 12 thoracic vertebrae, which run from the middle of your back to the bottom of the neck where the cervical vertebrae begin. This part of your back has a wider range of mobility than any other section, and it's largely responsibly for your posture. Stretching the thoracic spine can reduce injuries to your neck and rotator cuff while improving your mobility.
Chair Stretch
The chair stretch targets your upper back, chest and shoulders, according to Michigan State's University Physician's Office. Sit in a firm chair, such as a dining chair--don't perform this stretch in a recliner. Interlock your hands behind your head. Lean against the chair back. Spread your elbows backward and bend your back over the top of the chair back. Repeat this stretch three to five times.
Rhomboid Upper Back Stretch
Stretch out your thoracic upper back and rhomboids with a simple arm extension. Stand upright and maintain an erect posture. Lock your fingers together and extend your arms straight out and away from your body. Turn your hands so your palms face away from you with your fingers still locked. Without moving your torso or breaking your posture, reach your arms out until you feel your upper back stretch. Maintain this stretch for 30 seconds.
Thoracic Extension Stretch
The thoracic extension stretch can target any area of your thoracic spine. Roll a towel into a long tube and place it lengthwise on the floor. Lie on your back with the towel across your upper back. Bring your arms up behind you and place your head and glutes on the floor. The towel will make your upper spine extend and stretch. Hold this position for 20 seconds.
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