Stretching the body is important to keep the muscles relaxed, increase flexibility, increase range of motion, increase circulation and to decrease stress. The muscles of the upper back are constantly in use because they are responsible for moving the head and shoulders. These muscles can become strained with exercise, lifting or poor posture. It is helpful to stretch these muscles throughout the day to decrease the load exerted on them.
Latissimus Dorsi
The latissimus dorsi is a muscle that is responsible for the extension, adduction and medial rotation of the shoulder. It extends from the spine to the shoulder. This muscle can be stretched by sitting in a chair and slowly twisting the upper body to the right until a stretch is felt in the back. The back of the left forearm will be pressing against the right inner thigh. Hold for 30 seconds and relax. Repeat with the other side.
Deltoids and Rhomboids
The deltoid is a muscle of the shoulder girdle and is responsible for abduction, extension and flexion of the shoulder. The rhomboid is the group of muscles that connects the shoulder blade to the spine and is responsible for elevation and adduction of the scapula. These muscles are stretched by pulling the right arm across the chest with the head turned to the right until a stretch is felt. Hold for 30 seconds and relax. Repeat with the other arm.
Extensors
The extensors are a group of muscles responsible for the arching or extension of the back. To stretch these muscles, sit in a chair and lean forward until a stretch is felt. Move the forearms toward the back of the legs to increase the stretch. Hold for 30 seconds and return to a seated position.
Trapezius
The trapezius muscle elevates, depresses, and adducts the scapula. It also hyperextends the neck and braces the shoulders. To stretch this muscle, pull the right arm down with the opposite hand, while leaning the head toward the left shoulder, until a stretch is felt in the shoulder. Hold for 30 seconds and relax. Repeat with the other side.
References
- MayoClinic.com: Stretching
- "Human Anatomy"; Kent M. Van De Graaff; 2002
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