STRETCHES FOR UPPER BACK AND NECK PAIN

If you experience pain in your neck, shoulder and upper back area, it is  likely a consequence of  poor posture.Following extensive research, we have been able to identify individual or group of muscles that are ' tight' or 'stiff' in common population to leads to aches and pains.

While neck and upper back are common lifetime experiences (80% of population will experience neck/upper back pain at least once in their lifetime),it is possible to reduce the suffering and improve the quality of life with exercises.

To address,this common problem,we have identified specific upper back stretches listed below to help you release tight or stiff muscles, thereby reducing your neck/upper back pain, improve mobility and quality of life.

Upper crossed syndrome (UCS) as it is also known, occurs when the muscles in the neck, shoulders, and chest become deformed, usually as a result of poor posture. The muscles that are typically the most affected, are the upper trapezius and the levator scapula, which are also known as back muscles of the shoulders and neck.

The following stretches will target theses muscles:

Upper trapezius, Levator scapulae, Rhomboids, Supraspinatus, Infraspinatus, Serratus anterior, Deltoids, Latissimus Dorsi , Subscapularis , Pectoralis muscle, Teres muscles.

Stretches For Upper Back, Neck and Shoulders muscles:

1. Shoulder Blades Stretch (Eagle pose)

Targeted muscle: Stretches Rhomboids/Deltoids

This is a great stretch to release tight trigger points in between your shoulder blades.

How to do it:

• Place right elbow on left elbow
• Now take your left hand and interlace it around the right arm
• In this position you can apply more pressure to feel your upper back opening
• Hold the end position for 10-20 seconds
• Repeat on the other side

2. Upper Trapezius Stretch

Targeted muscle: Stretches Upper Trapezius

As a consequence of bad posture,  upper traps get really tight. The Above stretching exercise is   to combat that hunchback posture ,which we all fighting these days

How to do it:

 

• Begin in either a sitting or standing position and gently tilt your head to the left, right side of arm should be bended back of your body.
• Grasp over the top of your head with your left hand to apply a mild force towards the left.
• Hold this position for 10 to 15 seconds.
• Repeat on the opposite side.
• 4 repetitions of this stretch on each side.

3. Lat Side Stretch

Targeted muscle: Stretches Latissimus Dorsi 

The lats is the biggest muscle of the back and is involved in many daily activities, as well as sports, so it gets very tight in most people.

How to do it:

•  Begin in standing position grabbing your right hand with left hand to start with.
•  Assist with your left hand and stretch to the side.
• Hold this position for 10 -15 seconds.
• Repeat on the opposite side.
• Aim for 3-5 repetitions of this stretch on each side.

Alternative  way to stretch lats  muscle

HOW TO DO IT

• Gently lean to one side until you feel a mild to moderate stretch in the side of your upper back and shoulder
• Hold for 5 seconds and then return to the starting position. 
• Repeat 10 times provided the exercise is pain free. 
• Then repeat the exercise on the opposite side

4. Seated Levator Scapulae Stretch

Targeted muscle: Stretches Levator Scapulae.

prolonged desk work, high cell phone usage results in rounded shoulders and forward head position 

The above illustration of exercise is one of most effective upper back stretches because the Levator scapulae muscle 

How to do it:

• Begin in a seated position and grasp the bottom of your chair with your right hand.
• Bring your chin in towards your chest and rotate your head towards the left shoulder.
• Then using your left arm gently push your head down looking towards your left armpit until you feel a slightly stretch along with right side of your neck.
• Hold this position for 15 to 20 seconds.
• Repeat on the opposite side.
• Aim for 3 repetitions of this stretch on each side.

5. W & Y Stretch & Retract

Targeted muscle: Opens chest muscles & strengthens lower traps

This exercise  strengthens and stretches all the right posture muscles. And the best thing is that it’s easy to do it  anywhere – even in your office or at your desk.

How to do it:

• Begin standing with your back straight.
• Make “W” shape with your arms. Bend both of arms to about 90 degree angle as you lower them to your stomach area and then squeeze your shoulder blades together. Hold for 2 breaths.
• Make “Y” shape with your arms by extending both arms up. Hold for 2 breaths.
• Hold 5   count at each end point ,      Aim for 5-6 repetitions

6.suprspinstus stretch;

How to do it:

• sit on a stable chair or bench with a firm surface.
• Bend your right elbow at a 90-degree angle, positioning the arm behind  you(forearm)  lying across your lower ribcage.
• Send your left upper arm under your right upper arm and reach up with your left hand to grab your right thumb.
• Relax your right arm and shoulder, lightly pulling your right thumb toward the right, while rotating your right arm out.
• Hold for up to 10-15 seconds, repeat up to 4-5 times .

7.Infraspinatus,Teres Minor, Rhomboids, Middle Trapezius

How to do it:

• While sitting on a chair, raise your arm and pull your elbow across your chest to bring your scapula further from your spine.
• Hold this position for the 10-15 sec,
• repeat 5 times

8.Pectoralis major, Anterior Joint Capsule

Because the fibres of this muscle lie in different directions, it is best to hit it from different angles.

How to do it:

• Stand in a doorway with shoulders and elbows at 90 degrees, hands clasping the door frame to stretch the horizontal fibres and those originating from the clavicle
• Take a step in through the door and hold this
• Raise your hands further up the door frame to hit the lower sternal fibres and that part of the muscle that originates lower on the chest
• Hold this position for the 10-15 sec.repeat for 4-5 times.

9.LATISSIMUS DORSI ,TERES MAJOR STRETCH

How to do it:

• Stand with feet shoulder width apart, chest up and head back over your shoulders.
• Raise the right arm over head and grab your right elbow with the left hand.
• Pull your right elbow over to the left gently and bend your trunk to the left until a comfortable stretch is felt.
• Hold this for 10-15 seconds.
• Repeat this on the other side.Aim for 5-6 repetitions

 10.Subscapularis Stretch 

This  stretch requires a doorway or a protruding wall or pillar of some kind.

How to do it:

• Place one arm up at a 45-degree angle and rest it on the wall with your body in the doorway.
• Once in this position push your chest forward until you feel a stretch around the area in which your subscapularis is situated.
•  Once you’ve located the correct stretch, hold it 10-15 SEC  
• Repeat this on the other side.