Stretches For A Stiff Upper Back

Upper back stiffness can arise from a variety of causes, including strained connective tissue or muscles and problems with the disks between the bony vertebrae of your spine. Your risk for upper back stiffness increases if you sit or stand in the same place for long periods of time on a daily basis. You can perform various stretches for the muscles and other soft tissue of your back to help relieve upper back stiffness.

Upper Back Loosener

Pavel Tsatsouline, author of "Relax Into Stretch," recommends the upper back loosener specifically for a stiff or tight upper back. It stretches the muscles between your shoulder blades. Stand upright with your feet close together. Bend forward at the waist and extend your left arm across your chest. Flex your right elbow and cross it over top of your left arm. Have a partner grab your left hand and brace herself so she doesn't move during the exercise. While keeping your feet in place, fall away from your partner but continue holding her hand so you don't fall down. This will lengthen your upper back muscles. Hold for 15 to 30 seconds, then relax. Repeat the exercise with your right arm across your chest. You can manipulate your body position to change the angle of your arm in order to isolate specific spots on your upper back that feel stiff.

Kneeling Lat Stretch

As the name suggests, the kneeling lat stretch emphasizes the latissimus dorsi muscles, or lats, which span your upper back on each side of your spine. The lats assist with shoulder extension and, therefore, stretch when you flex your shoulders. To perform this exercise, kneel about three feet away from a waist-high bench. Bend and reach forward with both arms, placing your palms on the bench about shoulder-width apart. Continue bending forward, bringing your head between your arms until your upper body is parallel to the ground. Rotate your thumbs upward to deepen the stretch if desired. Hold for 30 to 45 seconds per set and perform two to four sets.

Chin Tuck

If you sit at a desk for long periods of time and do not maintain proper posture, you may experience upper back stiffness near the base of your neck. The chin tuck stretch focuses on this area and can help relieve discomfort. Sit upright and look straight ahead, then slowly tuck your chin toward your chest without moving your back. Hold for 15 to 30 seconds, then return to the starting position. Repeat this stretch as often as needed to relieve stiffness.