When it comes to back pain, lower back discomfort tends to be the most common complaint. However, upper back pain can be uncomfortable and persistent as well.
Pain in the upper back can be caused by tightness in large muscles, especially the lats and trapezius, but can also be caused by tightness in smaller muscles such as the infraspinatus and multifidus that lead to the shoulders and spine. . This can be caused by stress, bad posture and wrong sleep.
Stretching the upper right back can help relieve tension in all these areas and prevent pain from creeping in.
Breathe in and out slowly three times as you perform each stretch. A day he can run once, or choose a favorite and rotate several times a day. (Do it first thing in the morning, or he recommends doing it a few times during the day with five-minute stretching breaks.)
downward facing dog
Start in a plank position with your shoulders over your wrists. Draw your navel toward your spine and stretch your buttocks toward the ceiling. Extend your heels toward the ground and draw a “V” with your body. (It’s okay to stay off the ground.) Press with your toes and fingers to extend your legs and sides. Bend one knee, then the other. Continue stretching for 3 breaths.
Modified downward facing dog
Place your palms flat on the wall in front of you. Move your feet away from the wall and bend your knees slightly. Keep your back in line with your palms so your upper body is in line. Squeeze your core to keep your spine straight. Take three slow breaths.
child pose
Kneel on the floor so that your shins and tops of your feet touch the ground. Bend at the waist and move your hands forward and your buttocks back. Extend your hands forward in small increments until your stomach rests on your thighs and your palms are on the floor. Continue to take three deep breaths.
cat cow
Get on all fours and place your hands under your shoulders and your knees under your hips. As you inhale, lift your head toward the ceiling. As you inhale, arch your back and move your belly toward the ground. As you exhale, pull your chin toward your chest, squeezing your abs and arching your back toward the ceiling. Continue alternating back and forth 10 times.
thread the needle
In a tabletop position, place your hands directly under your shoulders and your knees directly under your hips. Lift your right hand off the ground and pass it under your left arm, following your right hand with your gaze. Gently rest your head on the ground and look in the direction of your hand. 3 Hold your breath, then switch sides.
crossbody shoulder stretch
In a standing position, extend your left arm over your chest toward the right side of the room. Use your right arm to bring your left arm closer to your body for a deeper stretch. Take three breaths. Repeat the same with the other arm.
chin to chest stretch
Place your hands behind your head and gently push your head forward and down so that your chin reaches your chest. Feel the stretch in your upper back and the back of your neck. Hold for 2-4 breaths and then release.
standing side reach
Stand with your feet together and raise your right arm straight up in the air. Place your left arm beside your body or on your hip. Bend your hips to the left so that you feel a stretch in your right hip. Return to the starting position and repeat on the other side.
Standing forward bend
Stand straight with your feet together. Bend your hips forward and bring your chest closer to your knees. Extend your fingertips toward your toes (knees or shins, depending on your flexibility). At least he holds for 10 seconds.
cobra
Although this is more of a strengthening exercise than a stretch, upper back pain can also result from muscle weakness. Cobra is therefore a combination of stretchiness and strength, which is why we included it here. First, place your hands by your chest and push your imaginary marble forward with your nose to lift your head, neck, and chest. Press down firmly with your hands and hug your elbows by your sides. Draw your navel toward your spine and press your thighs into the ground. Roll your shoulders back and lift your chin. Take a deep breath and then rest.
