11 Stretching Exercises To Release Upper Back Tension

Dec 18, 2018 by apost team

Many of us are all too familiar with tight shoulders and a stiff neck. The great thing is that a lot of the time this pain isn't permanent. It can be caused by lack of movements, stress, and even sitting wrong. This is where stretching can make a big difference. Here are 11 stretches you'll find that will help you to relieve that shoulder and neck tension.

This stretch will get deep into the shoulder area. Start by standing up tall and straight. Take your hands behind your body and clasps them together. You'll now raiser up your arms until you start to feel a stretch.

Hold this stretch for 30-40 seconds. Then you'll repeat three more times. If you want to feel a deeper stretch, you can bend forward to stretch more.

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Here's a stretch that is great for your shoulders and neck. Start with placing your right arm behind you. Grab it with your left hand. Pull gently toward your left foot. Take your head and tilt your left ear toward the left shoulder.

Hold this stretch for up to 20 seconds and then repeat on the other side. This stretch is versatile, and you can even do it with your hands in the front. If doing in front of you, this will give you a good trapezius stretch.

This is a great stretch that you'll feel in the sides of the neck. Start with sitting in a chair or on the floor. Take your right hand and place it on the top of head. Ever so gently, pull down on your head to the right side. Be sure to keep your back straight and your shoulders will need to be relaxed.

Hold this stretch for 30-40 seconds. Slowly return to the start position. Repeat on your other side.

This stretch is one that will help with those tense shoulders. Start by taking your left arm and placing it on the wall. Keep your palm facing towards the wall or the ceiling, whichever feels more comfortable to you. You'll now press your shoulder into the wall. Move your chest away from the wall slightly. This will create a small stretch.

Hold this stretch 30-40 seconds. Once completed, repeat on your other side.

Use this stretch to relieve tension in and around the shoulder area. Start in a standing or sitting position. Be sure to keep back and neck very straight. You'll now lift the shoulders upward and then roll them to the back and then down. 

This should be one smooth movement. Be sure to keep the chin tucked as if you are trying to make a double chin.

This stretch is one that is used to help with the tension in the neck area. Take a towel and roll it up. Place it under the base of your head. Let your head gently fall back towards the floor. Relax.

Keep this position for up to 10 minutes. If you feel any pain while doing this stretch, stop.

This one is good for the shoulders and side of the neck. Start with sitting on a chair. Take one hand back behind you and hold the chair. Pull your chin down towards your chest, and your ear will go toward the left shoulder. 

You'll now rotate your head 45 degrees to the right side and then back to the left side. You can use your other hand by putting it over your head but don't force any movements. They should be gentle and not forceful in any way. Hold the stretch for 20-30 seconds on each side before swapping sides.

Use this stretch to relieve tension in your upper back and between your shoulder blades. Start with getting on all fours. Slide your left arm between your right arm and your legs. Your left arm will be facing palm side up. Rotate your body until your head goes down to touch the ground.

Keep movements smooth and not forced. Hold this stretch for 30-40 seconds and then you'll repeat on another side.

This stretch is great for your upper back and lower neck. You'll start by sitting in a chair or flat on the floor. Take your hands and place behind your head. Clasp them together. Apply pressure slightly to the back of your head and bring your chin towards your chest.

Hold this stretch for 30-40 seconds. You'll then slowly return to the start position and release your hands.

This is a great stretch for your shoulders and especially your biceps. Start by standing with your feet shoulder length apart. Take your left arm and place it across your body and chest. You'll now take your right hand and place on your left arm right above the elbow, apply pressure and pull towards your body.

Hold this stretch for 10-20 seconds. You'll then repeat on the other side.

This stretch is great for targeting multiple muscles, including the ones in the shoulder area. Start with raising your left arm straight into the air. Bend it and place behind your head. Take your right hand and place behind your back. Reach upward and join hands together.

Hold this stretch for 10 seconds and then release hands. Repeat on your other side. If you're unable to join hands, you can use a towel to manage the stretch. Hold it in the top hand and grab with the lower hand. This will create the same stretch as if your hands were joined.

Do you have any stretches that you use to relieve tension in the neck and shoulders? We would love to hear about them. Tell us all about it in the comments below! And pass this on to others so they can also get rid of the upper body tension!

Our content is created to the best of our knowledge, yet it is of general nature and cannot in any way substitute an individual consultation by your doctor. Your health is important to us!