Your back is a network of vertebrae, ligaments, nerves and tendons that support your upper body, especially when lifting or carrying heavy objects. If you experience tightness or pain in the upper back throughout the day, you may benefit from regular stretching to ease tension. Remember to take intermittent stretching breaks throughout your day, relieving tense muscles after sitting at your work desk or after working with your hands.
Cross-arm Stretch
This upper-back stretch can be performed at your desk and requires little room to maneuver. Start by sitting in your chair and lifting your left arm to shoulder height, reaching the arm in toward your right shoulder. Grasp the left elbow with your right hand and gently pull the arm across your chest -- feel a stretch in the upper back and the shoulder. Hold this position for 15 to 30 seconds, then release. Lower the arm and repeat on the opposite side to stretch your right arm.
Arm Slides
This upper back stretch also enhances range of motion in your shoulders. Stand arm's width away from a wall and place your palms on the wall. Slowly lift them to slide them up the wall as high as you comfortably can. Imagine your arms are on an escalator, slowly moving toward the top position. When you reach this position, hold for 10 seconds, then release the stretch. Now move down the wall in the opposite motion, bringing the arms down the wall. Repeat this exercise three to five times.
Hand Clasp
This exercise stretches the rhomboid muscles in the upper back and can be performed at your desk. While seated, place your feet flat on the floor, hip distance apart with your shoulders squared forward. Extend your arms to shoulder height, then turn the fingers toward each other to clasp them together. Feel this stretch in your upper back as you breathe deeply and hold the position for 30 seconds. Unclasp then lower the hands. Repeat the exercise two to three times.
Reach Up
This exercise is effective in relieving muscle tension and sore upper back muscles. Stand with your feet shoulder-width apart and reach your hands up in the air. Turn your fingers in toward each other, clasping your hands together. Inhale and lift the ribcage, then lean to your right, reaching your arms toward your right side. Hold for five to 10 seconds, then repeat by reaching on the other side.
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