Performing stretching exercises is among the first rehabilitative steps you should take when you feel pain in the shoulders and/or upper back due to an injury, overuse or any other cause. Stretches targeting the specific area or areas of pain will help restore normal ranges of motion and may ease your discomfort. Consult with your doctor and a physical therapist to determine which exercises are most appropriate for you situation.
Arm Cross-Over Stretch
The arm cross-over stretch targets the deltoid muscle of your shoulder and the latissimus dorsi, rhomboid, teres minor and trapezius muscles of your upper back. You can perform the exercise from a seated or standing position. Cross your left arm over your chest and hook your left elbow with your right arm. Pull your left elbow toward your right shoulder and hold for five deep breaths, deepening the stretch slightly with each exhalation. Repeat the exercise with your right arm.
Lat Stretches
The latissimus dorsi muscles, or lats, span nearly the entire length of your back on each side of your spine. They facilitate shoulder-joint adduction, extension, horizontal abduction and internal rotation ranges of motion. Moving through the opposite ranges of motion lengthens and stretches the lats and may help treat localized pain.
Stand with your feet spread wider than your shoulders, and toes angled outward at about 45 degrees. Extend your left arm over your head, then lean to the right, placing your right hand on your right knee. Keep your chest and hips facing forward. You will feel light tension through your left lat if you do this correctly. Hold for five breaths, then switch sides.
Neck Stretches
Certain neck stretches can also help treat shoulder and upper back pain because they share some of the same muscles. Flex your neck forward, moving your chin toward your chest, to stretch the back of your neck. Tilt your head to the left and right, moving your ears toward your shoulders, to stretch the sides of your neck. Hold each stretch for 20 to 30 seconds and perform them five to 10 times per day.
Spine Decompression Hang
The force due to gravity applies constant downward pressure to your spine when you sit or stand upright. This compresses the shock-absorbing discs that lie between the vertebrae, decreasing their effectiveness over time and increasing your risk for injuries and upper-back pain. Pavel Tsatsouline, fitness expert and author of "Relax Into Stretch," recommends performing the spine decompression hang exercise regularly to keep your spinal discs healthy. Grasp a high parallel bar with your hands slightly wider than your shoulders and your palms facing forward. Hang for five to 10 deep breaths, then repeat the exercise with your palms facing backward.
References
- "Essentials of Athletic Injury Management"; William E. Prentice; 2008
- "Basic Biomechanics"; Susan J. Hall; 2007
- "Essentials of Strength Training and Conditioning"; Thomas R. Baechle and Roger W. Earle; 2000
- American Council on Exercise: Standing Triangle Straddle Bends
- Spine-Health: Stretching for Back Pain Relief
- "Relax Into Stretch"; Pavel Tsatsouline; 2001
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