Upper back muscles tend to be tense, especially if work makes you spend most of the day sitting. By doing light stretches, you can relieve this tension, prepare for a physical exercise, or even help you improve your posture. If you have upper back pain, see a doctor before stretching.
Step
Method 1 of 5: Tightening the shoulder blades
Step 1. Stand or sit with your back straight
This stretch is great because it can be done anywhere, anytime, whether you're sitting at the office or standing and waiting in line at the post office.
Step 2. Bend your arms and push your elbows back
Get into a position as if you were trying to touch your elbows behind your back. The chest will expand when the back muscles are stretched.
Step 3. Repeat this movement five times
Return to the starting position, then repeat this movement. Do it until the upper back tension feels reduced.
Method 2 of 5: Neck Twist
Step 1. Sit or stand in an upright position
Focus on keeping your back straight and upright. This exercise can be done anytime and anywhere to reduce tension in the upper back and neck.
Step 2. Drop your head forward
Let your chin point to your chest.
Step 3. Turn your head to the right
Do it slowly, instead of jerking your head from side to side.
Step 4. Turn your head back and look up at the ceiling
Turn your head back as far as you can so that you really stretch the neck muscles.
Step 5. Turn your head to the bottom left
Stop the circular motion as your head returns to the starting point. Repeat this stretch five times.
Method 3 of 5: Extend and Rotation While Sitting
Step 1. Sit in a chair with a hard back
Start with a straight back and head straight. Keep your feet flat on the floor and your hands at your sides. This is the starting position for the stretching, extension and rotation movements, respectively.
Step 2. Extend yourself upwards
Place your hands behind your head and arch your back while lifting your chin to look up at the ceiling. Hold the position for 10 seconds, then release. Repeat five times.
Step 3. Rotate from side to side
Cross your arms on your chest. Keeping your feet on the floor, rotate your torso to the left. Hold the position for 10 seconds, then rotate to the right. Repeat five times on each side.
Step 4. Bend your body to the side
Put your hands behind your head. Keeping your feet on the floor, bend your body to the left so that your elbows point to the floor on your left side. Hold the position for 10 seconds, then bend your body to the right so that your right elbow points to the floor on your right side. Hold the position for 10 seconds. Repeat five times on each side.
Step 5. Do the forward stretch
Sit up straight with your hands behind your head. Arch your spine forward and let your head drop. Bend forward until your elbows touch your thighs. Hold the position for 10 seconds, then repeat five times.
Method 4 of 5: Eagle Stretch Style
Step 1. Sit or stand upright
This stretch can be done while sitting in a chair or standing, according to your preference. Keep your back straight and your head straight.
Step 2. Spread your arms like the wings of an eagle
Keeping your back straight, move your arms out to the sides so that they are extended and parallel to the ground.
Step 3. Bring your arms across your chest and hold them with your left arm
Your right arm should be straight and crossed to the left. Your left elbow should be bent with your forearm supporting your right arm.
Step 4. Hold the position for 10 seconds
Use your left arm to push your right arm so that you feel a stretch in your upper back.
Step 5. Repeat on the other side
Cross your left arm over your right side and use your right lower arm to hold and push it to stretch your upper back. Hold for 10 seconds.
Method 5 of 5: Butterfly Stretch Style
Step 1. Sit up straight in a chair
Keep your head straight and your back straight. Feet should remain on the floor and hands relaxed on either side of the body. This stretching movement is good to do anytime, especially when you are in the office.
Step 2. Inhale and touch your fingertips to your chest
Raise your hands and bend your elbows so that your fingertips touch your chest. Elbows should be parallel to the floor, not facing down. Continue to keep your body in an upright position.
Step 3. Exhale and extend your arms out in front of you
As you inhale, let your head drop and your back bent slightly forward. Stretch your arms right in front of your chest.
Step 4. Inhale and pull your arms back up
Straighten up again and lift your head, waving your arms as if you were a butterfly opening its wings.
Step 5. Repeat five times
Return to the starting position and repeat this exercise five times to stretch the upper back. Remember to inhale and exhale at the right time.
