1. Shifting the Shoulders
Stand with your feet about hip width apart and tuck your tailbone under. Intertwine your fingers in front of you with your elbows straight and slowly lift your arms while keeping your back tall and straight. Shift your shoulders forward as you push your hands out away from your body and stretch your upper back. Breathe slowly and deeply, holding the stretch for at least 30 seconds, repeating if necessary.
2. Spreading Your Wings
While still standing with your feet about hip-width apart, intertwine your fingers behind your back with the tops of your hands pressing into the arch of your lower back. Your elbows should point out to your sides, like wings. Flap your wings, drawing your elbows in and back, slow and smooth in a gentle rhythm. Repeat this exercise for 1 to 2 minutes to relieve upper back pain and stretch the chest, shoulders and neck.
3. Get Rolling
With the same stance, allow your arms to hang freely at your sides and use only the muscles of your shoulder to lift your arms, rolling in backward circles. Keep the motion slow and controlled, rolling 10 to 15 times before repeating the exercise with forward rolls. This exercise will help to relax the upper back; however, if you add a light weight to each hand, you can work to strengthen the muscles of the upper back, increasing muscular support to relieve neck and upper back pain.
4. Lean Back and Relax
While either sitting or standing, keep your spine tall and straight and intertwine your fingers behind your neck. Drop your chin to your chest and roll your shoulders forward as your draw your shoulders together without releasing your hands. Hold for 5 to 10 second and gently come back to your starting position. Repeat this exercise 5 to 10 times to reduce stress on the neck and upper back.
5. Super Scapula Squeeze
Lotus is one of the best yoga poses for the upper back and also helps to reduce tightness in the chest. Lay on your stomach on a firm, soft surface and rest your arms at your sides with your thumbs point up to the ceiling. Inhale deeply, and on the exhale, lift your upper body off of the floor, squeezing your shoulder blades together. For a more advanced move, try to pick your feet a few inches off the floor as well, balancing on your abdomen. Hold the lift for 2 or 3 deep breaths and gently relax. Repeat 3 to 5 times to reduce stress in the muscles between the shoulder blades.
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