The following upper back stretches are designed to restore flexibility to the joints and muscles of the upper back. If you are injured, you should discuss the suitability of these upper back stretches with your physiotherapist prior to beginning them. Generally, they should be performed 3 times daily provided they do not cause or increase pain.
Upper Back Stretches – Basic Exercises
Shoulder Blade Squeezes
Begin sitting or standing tall with your back straight. Squeeze your shoulder blades together as hard and far as possible pain-free (figure 1). Hold for 5 seconds and repeat 10 times.
Extension in Sitting
Begin sitting tall, with your hands behind your neck. Gently arch backwards and look up towards the ceiling until you feel a mild to moderate stretch pain-free (figure 2). Repeat 10 times.
Rotation in Sitting
Begin sitting tall, with your arms across your chest. Keeping your legs still, gently rotate to one side until you feel a mild to moderate stretch pain-free (figure 3). Repeat 10 times to each side.