Upper back stretches are important for the flexibility and range of motion of the upper back and neck muscles. Good upper back flexibility allows for the unrestricted and pain free movement of the head, neck, shoulders and the upper back.
Reach-up Back Stretch
Stand with your arms crossed over and then raise them above your head. Reach up as far as you can. Let your head fall forward so that your arms can reach straight upwards without touching your head. Hold the stretch position for a minimum of 20 seconds.
Reaching Upper Back Stretch
Stand with your arms out in front and crossed over. Push your hands forward as far as possible and let your head fall forward. Concentrate on reaching forward with your hands and separating your shoulder blades. Hold the stretch position for a minimum of 20 seconds.
Kneeling Reach Forward Back Stretch
Kneel on the ground and reach forward with your hands. Let your head fall forward and push your buttocks towards your feet. Use your hands and fingers to walk your arms forward and extend this stretch, but don’t lift your backside off your feet. Hold the stretch position for a minimum of 20 seconds.