From sitting in front of a computer to overdoing it on the sports field, many things can cause stiff, sore muscles in your shoulders and upper back. Stretching can help relax your muscles and increase your range of motion, according to the Nemours Center for Children's Health. The stretching shouldn't be painful, though. Kids Health recommends relaxing your stretch if it's hurting you. Always consult a health care professional before trying a new stretch.
Towel Shoulder Stretch
The Mayo Clinic recommends using a towel to perform a shoulder stretch. With your elbows bent, hold a rolled-up towel along the length of your back, one hand at the top of the towel and the other hand at the bottom. Slowly pull the towel upward with the hand on top. This will stretch the shoulder of the other hand. Hold the stretch for 30 seconds, and repeat with the opposite hand on top. Do three stretches on each side.
Cross-Chest Stretch
The cross-chest stretch is a simple exercise that stretches the side of your shoulder and your upper arm, according to the nonprofit Women's Heart Foundation. Either standing or sitting, lightly put your right hand on your left shoulder. Using your left hand, push your right elbow across your chest. Your right hand might extend beyond the left shoulder during the stretch. Hold for 15 seconds, and repeat on the opposite side. Do a total of five repetitions on each side.
Upper Back Stretch
To perform an upper-back exercise, sit or stand with your feet hip-distance apart, according to the Boston Children's Hospital Center for Young Women's Health. Keep your toes facing forward, and put your arms straight out so there is a 90-degree angle between them and your body. Clasp your hands, and turn your palms forward and extend your arms. Be sure to breathe as you stretch out your upper back. Hold for 30 seconds, and slowly lower your arms. Repeat three times.
Butterfly Back Stretch
The Virginia Polytechnic Institute and State University recommends an upper-back stretch that makes you look a little like a butterfly. Put your hands on your shoulders with your palms facing down. Bring your elbows as close together as you can without causing pain. When you feel your upper back stretch, bring your elbows back out. Do 10 repetitions, rest and then do 10 more.
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