Flexibility is important in athletic performance and in the ability to carry out activities of daily living. Regular stretching is the best way to maintain flexibility and movement of your joints and muscles. Your upper back consists of large muscles that are responsible for movement in your shoulders and neck. Stretches for these muscles will help keep these joints limber and pain-free.
Forward Reach Stretch
The forward reach stretch targets the bulk of your upper back and can be performed anywhere. Stand with your legs hips-width apart and your back straight. Extend your arms to the front and clasp your fingers together. Take a deep breath in. As you exhale, gently push your fingers away from you while slightly rounding your upper back until you feel a stretch through your upper back. Hold this position for at least 30 seconds.
Horizontal Back Stretch
This stretch offers a deep stretch for the muscles of your upper back as well for your erector spinae muscles that run along your spine. Stand with your legs shoulders-width apart facing a sturdy and secure bar or pull. Grasp the bar with both hands, then bend your hips and knees and sink back so that you are pulling on the bar. Transfer your body weight back until you feel a stretch in both sides of your upper back. Breathe deeply as you hold the stretch for 30 seconds before releasing.
Anterior Back Stretch
This upper back stretch targets your posterior deltoid and trapezius muscles. Sit or stand with your torso tall. Place your right hand on your left elbow. Take a deep breath in. As you exhale, gently pull your left elbow toward your right shoulder until you feel a stretch in the left side of your upper back. Hold the stretch for 30 seconds, then repeat the movement with your right arm.
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