Muscle tension in the upper back will not only make you feel lousy, it leads to tension headaches and poor posture. Stretches to relieve upper back and shoulder tension are easy and offer quick relief for tight muscles. Muscles of the neck, shoulder and upper back respond well to stretching. When you do stretching exercises, it is important to perform them properly. The University of Arkansas recommends doing five reps. Hold each stretch for 30 seconds. Gently move into position. In the beginning, you might not be able to hold it for the full count time. Relax. Breathe correctly, with every stretch go further and hold position longer.
Neck Stretches
Tight muscles in the neck can cause tension in the shoulders and upper back. Sitting at a desk or standing at work can lead to tension. Simple neck stretches, performed while sitting at your desk can help relieve muscle tension in the upper back. According to Mayo Clinic, to perform the first stretch, slowly drop your chin toward your chest keeping your shoulders straight. Hold for a few seconds. There will be tension in muscles in the back of the neck. Return to normal position. For the next stretch, while keeping your shoulders straight, turn your head to the side. Hold for few seconds. There will be tension in the muscles on the side of your neck and shoulder. Return to the normal position. Repeat on the other side. Perform the last stretch by tilting your head to one side, moving your ear toward one shoulder. Hold it for few seconds. You will be feel tension in the muscles in the neck. Return to normal position and repeat on the opposite side.
Upper Back Stretches
The upper back stretch targets the back and the shoulders. Perform this stretch by standing or sitting with feet about shoulder-width apart, with arms at your side. Raise arms to the front, clasp your hands and rotate them until the palms face out. Gently round the shoulders and push your palms out from your body, causing a stretch in the back and shoulders.
Chest Stretches
Tight chest muscles can lead to tension in the shoulders and upper back. Relaxing tight chest muscles is important when attempting to relieve back and shoulder muscle stress. According to the University of Arkansas, perform the chest stretch by standing with your arms by your side. Your feet should be shoulder-width apart. Reach behind your back with both arms and clasp your hands together, keeping your arms straight. Keep your shoulders back and down, and gently raise your arms behind you until you feel a stretch in your chest muscles.
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