Stretching your upper back can help improve your posture and mitigate any soreness or pain from exercising. Likewise, stretching the upper back prior to exercise or strength training can reduce the risk of injury. Stretched muscles also tend to allow you to move with more ease and make daily physical tasks more manageable. Consult your doctor before engaging in any type of stretching or exercise regimen.
Egyptian Stretch
The aim of this stretch is to reach underneath the shoulder blades and engage the ligaments and muscles that support the upper back and shoulders. Stand straight and hold out your left arm with the forearm pointing up. Position your right arm the same way and place it over the left arm. The back of your hands should be facing each other. Interlock your hands and press. The opposing force pulls the ligaments and muscles in your upper back outward. Lift your arms up for an increased stretch. Switch the positions of the arms and repeat the stretch. Hold the stretch for two minutes on each side.
Heels Over Head
The heels over head stretch targets the upper back, as well as the rest of the back and neck. Lie flat on an exercise or yoga mat. Slowly lift your feet off the floor, keeping your legs straight. Swing your feet backward and behind your head. Your toes should touch the floor behind you and your back should be lifted off the mat. Prop up your back with hands positioned near the waist. Plant your elbows into the mat for balance and support. You should feel a stretch in your neck and upper back. Breathe deeply throughout this stretch. If the stretch is uncomfortable or painful, stop stretching immediately.
Exercise Ball Stretch
Sit on an exercise ball. Move your feet forward and roll the ball into the lower back so that your belly button is pointing straight up. Lean backward, allowing your head to hang downward and rest against the ball. Reach back with your arms and try to touch the ground with your fingers. Use your hands and feet to keep yourself balanced and anchored to the ground. Concentrate on the stretch in your back. Slightly reposition the ball along your back to find which position feels the best.
Reaching Stretch
This is a gentle stretch for the upper back, ideal if you are unable to do some of the more challenging stretches that require you to lie down. For the reaching stretch, stand up straight with feet shoulder width apart. Hold out your arms straight in front of you. Lay your right wrist over your left wrist, then lower your head. Your face should be between your biceps. Gently pull your head and shoulders forward until you feel a stretch in your upper back and neck. Hold the stretch for at least 20 seconds, then switch the position of your arms and repeat.
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