Exercises For Knots In The Upper Back

Knots in the upper back can be painful. Massaging and stretching exercises can help you work the tension and soreness out of these spots, leaving you feeling relaxed and flexible. Start this workout with a five- to 10-minute cardiovascular warm-up. Work through the entire sequence of exercises three times. Consult your doctor before starting any workout program.

Rolling Like a Ball

Rolling Like a Ball is a Pilates move that massages the back while strengthening the core muscles. In a seated position, bend both knees with your feet close to your rear end. Grab your ankles with both hands and bend your head forward slightly. Rock back slightly to balance on your rear. Keeping your head tucked forward, roll back and onto your shoulder blades. Then rock back up to balance on your rear. Roll back and forth in this manner six to eight times.

Foam Rolling

Use a firm foam roller to roll the muscles of your upper back. Place your foam roller on the ground and lie face up on top of it. Position the roller just about even with your armpits. With your hands behind your head, bend your knees and press your hips off the ground. Roll your upper back over the foam roller from armpit level to just below your neck and back. Stop when you encounter any sore spots, focusing on those areas until soreness is reduced. Roll back and forth six to eight times.

Upper Back Stretch

From a seated position with your legs crossed, clasp your hands in front of your chest. Turn the palms of your hands away from your body and extend your arms straight out from the chest. Drop your head to look down into your lap. Stretch your hands away from you. Round your upper back and imagine increasing the distance between your shoulder blades. Hold this position for 30 to 60 seconds.

Cat Stretch

Kneel on all fours with your hands directly beneath your shoulders and your knees beneath your hips. Start with your back flat and your eyes gazing directly at the floor. Pull your belly button up toward your spine, rounding your back like a cat. Drop your head and look toward your knees. Hold this position, inhaling deeply and exhaling completely. Relax back down to the starting position. Repeat the stretch six to eight times.