Upper Back Pain Stretches  

Proper upper back pain exercises and stretches are a great way to drive away the pain in the area. Performing exercises to relieve upper back pain strengthens the muscles, improves blood flow, relieves stress in the area, and thus results in overall improvement in body stability and the degree of motion.  

Upper back pain and the use of computers have almost become synonymous with each other these days. Here are a few simple but effective stretches that would help those experiencing upper left back pain or right upper back pain.  

STRETCH 1: 

Roll and stretch your shoulders outward to the maximum level that you feel is comfortable. The upper back rounds when you do this, and this action stretches the muscles that provide support to the neck and shoulder regions. Hold the position for three to five seconds; hold and relax. Repeat several times.  

STRETCH 2: 

Stand straight and keep your feet apart at approximately the shoulder width. Stretch your arms outward from your body in front, and fold them. Lift/ raise the elbows outwards in such a way that they are parallel to your shoulders from the ground level. 

STRETCH 3: 

This stretching exercise requires a chair. Sit straight in the chair, cross your arms, and lock your fingers behind your head. Stretch your elbows as far from each other as you are able to without bending your head or neck. Repeat this a few times.  

STRETCH 4: 

This stretch requires the use of a Swiss ball. Lie on it with your back towards the ball in such a way that the ball is positioned right under the center of your back. Let your upper and lower body curl around the ball while stretching, opening your hands and feet for support. 

STRETCH 5: 

Lie down on a soft mat, a yoga mat works perfectly here. Keep your legs straight, together, and slowly start lifting them. Continue to bring them towards your body. Do not bend them at your knees at any point, till you end up with your toes touching the floor above your head. Support your back with your hands and hold that position for about 20 seconds. You may repeat this exercise 2-3 times. 

 

 

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