The upper back needs to move well in order to work well with multiple areas of the body. Here are some ways to promote healthy upper back motion.

If you bend, extend!

Lots of us may find ourselves moving into a slumped position as we get tired at the end of the day. Or we may find ourselves bending in this position more frequently as we lean forwards or lift (not the greatest form, but I digress...) :) One thing that our spine loves is movement - therefore, reverse this motion by simply moving into a backwards lean or move into it more deeply with a forearm cobra.

Backwards Lean (Extension)

High Cobra Pose

Rotation, rotation, rotation!

Since your upper back is a key area of rotation, it is great to reinforce movement through its entire motion - through comfortable ranges, of course! Try out the Sunrise Stretch or the Seated Rotation pose. The Sunrise Stretch is great to perform before getting out of bed AND it can tell you if you are restricted one side more than the other. The Seated Rotation Pose can be performed on the floor or even at your desk chair at work!

Book Opener

Seated Spinal Twist

Now, there are lots of different exercises to improve mobility and coordination of the upper back. These are by no means exhaustive. However, they can provide you with a great place to start and allow you to progress into other, more dynamic, motions while keeping your spine healthy.

As with any of our suggestions, you should NOT feel pain during these stretches. Should you feel pain, please either reduce how far you push into the motion or (if that doesn't work), stop the exercise. You may require further evaluation. Your physical therapist may be able to help.

Author: Justine Cosman, PT, DPT : Doctor of Physical Therapy, Business Owner, Associate Professor, and Blog Contributor. Explores common client questions and helps find solutions for every day functional health concerns, and then some. Loves empowering others, seeking adventure, and learning every day.