Back pain affects about half of all Americans every year, according to the American Chiropractic Association. Your upper back takes the abuse of your daily activities, whether it's sitting in an office chair or lifting heavy objects. When you slouch or round out your back while seated or walking, you might notice that you have a sore upper back at the end of the day. By stretching your upper back periodically, you can relieve pain and reset your posture for a healthier back.
Step 1
Sit up straight in your chair or stand up. Place your left elbow, bent at a 45 degree angle, in front of your body, and gently press on your elbow toward your body with your right hand, forcing your arm farther across your body, suggests MayoClinic.com. Hold the stretch for five to 10 seconds before releasing and repeating with your right elbow. Complete one rep on each side.
Step 2
Stand up and clasp your hands in front of you, with your elbows at a 90 degree angle. Keeping your hands clasped, turn them in one smooth motion so that the palms face outward. Extend your elbows so your arms are straight and hold the stretch. Inhale and exhale for 30 seconds while you hold the stretch, instructs the Center for Young Women's Health at Children's Hospital Boston.
Step 3
Sit up straight or stand and imagine a balloon attached to the top of your head, pulling your head and neck upward for ideal posture. Slowly press your shoulder blades together, as if you want them to touch, feeling the stretch in your upper back and chest areas. Hold the stretch for five to 10 seconds. Repeat as necessary.
Step 4
Stretch from a seated position when you have the chance. Cross your arms behind your head, and use them to exert pressure on your head, bending forward. Bend from the upper back, not the head and neck. Hold the position, then arch your back and slowly come back to start, suggests the Spine Universe website.
Step 5
Stretch at regular intervals throughout the day. Whether you work an office job or a warehouse job, you can experience back strain from being in the same position for long periods. If possible, set a timer on your phone and computer for every 30 minutes, so you can remember to sit back, stretch your back and correct your posture before you begin your activities again.
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