Stretching your upper back and neck regularly improves the flexibility of local connective tissues and muscles, and may enhance muscular function and prevent or treat pain in the same area. Perform stretching exercises slowly, holding each for 10 to 30 seconds, and avoid stretching to the point of discomfort. Consult with your doctor or a physical therapist before starting a stretching program, especially if you have a specific condition or injury.
Reaching Upper-Back Stretch
The reaching upper back stretch targets the upper-back muscles and those that extend your neck backward. Perform the stretch any time you feel stiffness in your upper back or at the base of your neck. Extend your arms in front of your chest and cross one wrist over the other, then drop your head forward, between your arms. Hold the stretch for at least 20 seconds, reaching farther forward as the time elapses. Move your shoulders downward and outward to increase the stretch across your upper back.
Shoulder Rolls
Rolling your shoulders repeatedly stretches the latissimus dorsi, levator scapulae, rhomboids and trapezius muscles of your upper back. Start with your left arm, rolling it backward multiple times, then forward multiple times. Repeat with your right arm only, and then with both arms at the same time. Avoid jutting your head forward during the exercise; keep your spine aligned vertically. Hold dumbbells in your hands at your sides to add a strengthening element to the exercise if desired.
Head Rolls
Performing head rolls gently stretches the muscles on the back and sides of your neck. The exercise offers a quick solution to a stiff or tense neck at any time throughout the day. Start by dropping your chin toward your chest, then roll your head to the left, moving your ear over your shoulder. Move your chin back to your chest, then roll to the right. Continue alternating sides for multiple repetitions. You can also roll your head backward, if desired, to make a complete circle. Jeffrey Katz, author of "Heal Your Aching Back," warns against performing this stretch if you have pinched nerve syndrome unless you have permission from a professional.
Rotating Neck Stretch
The rotating neck stretch targets the muscles that twist your neck to the left and right, allowing you to look sideways without turning your entire body. Sit or stand upright and look straight ahead, making sure your spine is aligned vertically, just like shoulder rolls. Turn your head about 90 degrees to the left, moving your cheek toward your left shoulder, without dropping your chin. Hold for 20 seconds, then repeat to the right. Press on your cheek lightly to deepen the stretch if desired.
References
- "Physiology of Sport and Exercise"; Jack H. Wilmore, David L. Costill and W. Larry Kenney; 2008
- The Stretching Institute: Upper Back Stretches Videos
- "Heal Your Aching Back"; Jeffrey N. Katz, M.D.; 2007
- "Basic Biomechanics"; Susan J. Hall; 2007
- The Stretching Institute: Neck Stretch Videos
Member Comments