11 exercises to relax your upper back | Stretches For Upper Back Pain

stretches for upper back pain

The shoulders and shoulder girdle accumulate tensions that cause pain and limit the movement of the arms. Relax them and you will feel freer.

1. Get familiar with the clavicle

Go over it with your index and middle fingers, inside out and outside in. Don't try to grab it; just feel it under the skin without twitching the hand.

Gently move the end of your shoulder and feel your clavicle adjust to the movement.

Then move the clavicle: move it forward or backward, raise it, and lower it.

2. Get familiar with the shoulder blades

Rest one arm on the seat and look with the other hand for a bony line behind the "ball" of the shoulder. It is the outermost part of the spine of the shoulder blade. Follow it with your fingers inward.

Gently wiggle your collarbone and watch your shoulder blade follow.

The shoulder blade and clavicle meet at the ends of the shoulder girdle. If one moves the other too.

3. Move the shoulder girdle

Standing or sitting, bring your shoulder blades closer to each other. The skin in the centerfolds up and the muscles tighten. Undo and relax.


4. Exercise your shoulder blades

Shorten the distance between shoulder blades and ears, as if you wanted to touch them with your shoulders. Feel your upper back pain traps move and contract. Undo and watch again.

These gestures are performed by muscles that govern the shoulder girdle but do not straighten the spine: they do not put "straight".

5. Activate the shoulder belt

The shoulder belt is located on the top of the thorax. The previous exercises have slightly awakened the dorsal muscles, which helps to feel it.

Standing, place a large, softball, swollen without tension, under each armpit.

Transfer the weight of the shoulder belt to the armpits. Feel yourself resting on these makeshift air mattresses just as you do on well-deployed lungs.

Gently draw inspiration to the sides of the chest. Seek to feel grounded.

You can repeat this exercise after the exercises that follow. You will have deployed the lung apices and more awakened the dorsal muscles, which will leave the thorax in even better condition to receive the beautiful shoulder girdle.

6. Unfold the thorax

Continue with this exercise to distinguish the muscles that build the spine and continue to wake them up:

Sit on the floor with your back supported by a fit ball. It does not matter if the lower back or pelvis does not touch it. The essential thing is to support the lats and skull in a gentle backward curve.

Press the ball with the high part of the back, as if wrapping it. Don't use too much force; It is about locating the gesture, determining where on your back you feel the muscular activity awaken. Don't bring your shoulder blades closer or raise them.

7. Make your back more flexible

With your back on the floor, try to "arch your kidneys" and relax them.

Then try to arch your upper back pain, near the base of your neck and between your shoulder blades, without bringing them closer together or raising them.

You don't need breadth. You only want to feel that it is the muscles in the back, near the spine, that push the chest forward. If you do it while inspiring, it will be easier for you.


8. Release the arm

Somebody techniques are overly encouraged to "engage the shoulder blades" or "lower the shoulders" while the arm is moving widely.

This is done to avoid the accumulation of tension in the trapezius muscles but misunderstood or carried out excessively, it constitutes a real obstacle to the free movement of the upper back pain limb.

With your arm relaxed, feel for the lower angle of the shoulder blade (like a point down).

9. Mobilize the arm

Raise your arm to the side, widely and freely, and feel the same angle again.

Observe the movement it has made on the chest The shoulder blade serves, in movement, to complete and expand the mobility of the arm. Don't stop him.

10. Open your back

In the actions of force, the stability of the shoulder belt gives the arm a firm anchorage to the trunk from which to act.

Rest a large ball on a wall and apply firm, intense pressure.

Keep your shoulder blades open and low, but don't round your back!

Spread your elbows slightly to give your back more room. To avoid sinking the trunk, use the abdominals. The trunk needs the back foot to take root: sink it towards the ground.

11. Open the chest

Lie down on a firm pillow or folded blanket. Rest your forearms on the floor, and also your head and neck, in slight extension.

The weight of your arms makes stretching easier. Feel the opening in the chest, under the collarbones, and the front of the armpits.

Favor it by looking to fill under the clavicles as you breathe in.

Let the exhale be passive and respect its time. Feel the gentle rocking of your clavicles with your breath and how it grows in the upper back pain part of your lungs.


Also Read: Discover the Cause and How to Get Rid of Pain Fast