How to Stretch the Upper Back

Are your shoulders and upper back feeling sore? If you continuously work on a computer, you may be suffering from an achy back and shoulders. You can do a simple stretch at your desk to relieve the tightness. Follow these steps to stretch the upper back.

Difficulty: Easy

Instructions

Things You'll Need:

• A few minutes

1. You can stand or sit for this stretch. Put your arms out in front of you and clasp your hands together. Rotate your arms so that the palms are facing out away from each other.

2. Tilt your head down slightly and stretch your arms forward and away from your body. Shift your shoulders forward, arching them up and over an imaginary large ball in front of you. You should feel the stretch in your upper back area.

3. Tighten your abs and hold the position for 30 seconds and repeat.

4. Repeat the stretch a few times throughout the day to relieve tightness in the upper back and shoulders.

Tips & Warnings

• Try to do some stretching in the morning, evening and throughout the day to stay flexible and relieve tightness. If you work at a computer all day, get up often for short breaks, walking around and stretching all your muscles.
• Do not bounce when stretching. If you have persistent pain, consult with a doctor.

Resources

• Upper Back/Shoulder Stretch Exercise
• Sample Stretches

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