Stretches for Relieving Tension in Your Upper-Back
- Category: Sports Medicine
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Stretches for Your Upper Back
Whether you're a professional athlete or you work out to stay in shape, upper-back tension can keep you from reaching your fitness goals. Try adding some of these stretches to your fitness routine to take it to the next level.
Thread the Needle
Threading the needle pose is an excellent stretch for releasing tension in the upper back, neck, and shoulders. To practice this pose, follow these steps:
- Begin on all fours on your yoga mat, with your hand directly beneath your shoulders and your knees directly beneath your hips.
- Take your left arm and thread it beneath your right arm with your left palm facing upward, allowing your right shoulder to come down to the mat. Your left cheek and ear should be resting on the mat.
- Comment this position for 30 seconds to one minute.
- Repeat on the other side.
Rabbit Pose
Rabbit pose is another excellent way to lengthen and release tension in the upper back and shoulders. To perform rabbit pose, follow these steps:
- Begin in a child's pose.
- Bring your hands to your feet and hold onto your heels while simultaneously pulling your head in toward your knees.
- Lift your hips up toward the ceiling, continuing to bring your head as close to your knees as you can comfortably.
- Hold this pose for 20 to 30 seconds.
Eagle Pose
The Eagle pose helps to stretch the shoulder and upper back, also effectively relieving excess tension. To practice eagle pose, follow these steps:
- Begin in a kneeling position with your legs together, resting your bottom on your heels.
- Wrap your left arm beneath your right arm, wrapping your forearms together, allowing your palms to touch.
- Lift your elbows to shoulder-height and lightly press your arms forward.
- Hold this pose for about 20 to 30 seconds.
- Repeat on the other side.
