Your upper back takes a lot of punishment. Whether you experience the habitual stress of hunching over a keyboard at work, or day-to-day tensions that cause your shoulders to end up around your ears, chances are the area between your shoulder blades and into your neck is more tense than it should be. Stretching this area can be a challenge, but with a few key exercises, you can keep your muscles loose and your upper vertebrae moving freely.
Shoulder Rolls
For a quick tension release, roll your shoulders for one to three minutes. You can perform shoulder rolls sitting in a chair or while standing. For a more relaxing exercise experience, roll the shoulders forward and up while inhaling, and exhale as you roll them back and down, advises Nirvair Singh Khalsa, Kundalini yoga instructor and author of "Yoga for Health, Relaxation and Well-Being." In addition to loosening the upper back and relieving tension in your shoulders, this exercise opens your chest to help you feel more at peace.
Kneeling Stretch
If you're able to get down on both knees, you can perform a stretch that should help undo the tension that you build while doing desk work. The kneeling stretch requires you to lean back on your heels as you put your head down toward the floor. Walk your hands out in front of you as far as they can go. Keeping your hands planted on the floor, pull back with your rear and press your face downward. This stretch should be done for 15 seconds at a time, advises Bob Anderson, professional stretching coach and co-author of the fitness book "Stretching."
Qigong Breathing
If you're having trouble getting the upper back to move, try a qigong visualization exercise that includes deep breathing. Sit or stand with your spine straight. Breathe in, allowing your entire spine to expand, as if you're getting taller. Push the top of your head up toward the ceiling. This involves your neck and upper back. As you exhale, the spine settles back down on itself. Imagine and feel the rays of the sun pouring down from above your head, flowing down into your shoulders and upper back and into your torso. Everywhere the light touches, notice any areas of tension or discomfort. Visualize the light expanding into that area, relaxing the muscles deeply, advises Bill Douglas, qigong teacher and author of "The Complete Idiot's Guide to T'ai Chi and Qigong."
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