These five upper to mid back stretches can really help to improve mobility and reduce pain caused by posture, inactivity or repetitive strain.
- Cat-Cow Stretch (aka: Cat-Camel)
- Start on your hands and knees in a tabletop position.
- As you inhale, arch your back (cow/camel), lifting your chest and tailbone upward.
- As you exhale, round your back (cat), tucking your chin and pelvis.
- Move slowly with your breathe and repeat 7-8 cycles.
- This stretch is beneficial for mobilizing your spine and warming it up for any exercise.
- Thread the Needle
- In a tabletop position, slide your right am under your left arm (left side of your body).
- Make sure your right arm is palm up.
- Lower your right shoulder and temple towards the floor.
- Hold the position for 30 seconds to one minute.
- Repeat on the other side.
- This stretch also helps improve thoracic mobility and can help reduce stiffness between the shoulder blades.
- Wall Angels
- Stand with your back, head and lower back/tailbone against a wall.
- Keep your arms bet at 90 degrees like a goal post.
- Slowly raise your arms that are against the wall, up overhead, and back down, like making snow angels on the ground.
- Keep contact against the wall through the whole movement.
- Repeat 10x.
- This exercise is good in strengthening the postural muscles while stretching the chest and improving upper back mobility.
- Child’s Pose (Reaching your arms overhead)
- In a kneeling position, sit your hips back towards your heels.
- If this is uncomfortable, place a towel or blanket either on the floor or between your knees (thighs and back of knees/legs).
- Lowering your chest to the ground, bring your arms over your head on the floor.
- Breathe deeply and slowly and hold the position for one to two minutes.
- This stretch gently decompresses the spine and stretches the upper and mid back muscles.
- Standing Wall or Laying Over a Foam Roller Thoracic Extensions
- Place a foam roller on the ground in a horizontal position and sit in front of it.
- Lay down so that you lie with your back on the foam roller under your upper back area. This will open up your chest.
- Support your head while you move into and hold the stretch.
- You can also do this stretch standing with your back against a wall. Place a foam roller horizontally under your upper back against a wall and lean back over it. Protect your head and neck.
- Hold the position for 15 to 30 seconds.
- This stretch helps counter-act forward head posture and slouched shoulders.
TIPS:
- Performing these stretches daily or after long periods of sitting is beneficial.
- You may substitute the standing wall or laying over the foam roller with pectoralis stretches throughout the day to help stretch the chest (slouched shoulders).
- Avoid pushing into pain; stretches should feel relieving, not sharp.
- Pair stretching with strengthening exercises for optimal long-term mobility and stability.