6 SIMPLE UPPER BACK STRETCH EXERCISES

6 Simple Upper Back Stretch Exercises For Pain Relief

• Nowadays we are spending a lot of time on our desk or computers which have more or less affected our posture and made us more prone to neck pain and back pain.

• In this post, we have described some exercises that will help you to relieve your upper back pain and will provide a welcome break to your day.

• These exercises are easy to perform and can be carried out at your workplace itself.

• Try to include them in your routine and perform them at least twice a day.

1. Roll Down Stretch: 

Stretches your whole neck and opens up your chest.

• 1 set x 3 reps
• Hold position for 15 seconds

2.Corner Chest Stretch:

Improves your posture. A great stretch ifyour chest and shoulders are feeling tight.

• 1 set x 3 reps
• Hold position for 15 seconds

3.Seated Twist Stretch:

Feel the stretch between and just

below your shoulder blades.

• 1 set x 3 reps, alternating sides
• Hold position for 10 seconds

4.Passive Neck Retraction: 

Helps you retain a normal range of motion in the neck area.

• 1 set x 10 reps
• Hold position for 3 seconds

5.Seated Back Extension: 

Feel the stretch in your shoulders and upper back.

• 1 set x 5 reps
• Hold position for 5 seconds

6.Shoulder Rotation: 

Helps mobilize stiff shoulder joints and warms up your trapezius muscles.

• 1 set x 10 reps
• Slow, flowing movement

When to see the doctor for upper back pain?

Contact a doctor for a detailed assessment if the pain is severe, if it does not get better, or if there are any other symptoms or concerns.