We have received so much positive feedback on our recent posts on stretching, that we wanted to put a rush on the next one. Several requests came our way on stretches for the upper back and shoulder regions, so this post will focus solely on stretches for the upper back and shoulders! None of these stretches require any fancy equipment and can be done right in the comfort of your own home.
1. The Standing Child’s Pose
This is one of my favorite stretches to do, especially if I feel tight in my lats (latissimus dorsi – the long muscle in your back that starts just underneath yours shoulders and goes right through to your low back). To perform this stretch start by standing with your feet shoulder width apart. Lean forward and place your hands on the wall and walk your arms up until they are over your head. Once in position, start to press your shoulder blades forward into the wall.
You should feel a stretch behind your shoulders, under your armpit, and all down your back. You may feel this more in one area of your back than in others. This stretch can be done before a workout, after a workout, or on a rest day. If I am going to do this stretch before a workout, I typically don’t hold the position for that long. If I do this after a workout I will hold this stretch for 45-60 seconds. I’d do the same for a rest day as well.
2. Kneeling Mid-Back (thoracic) Rotation
I do this stretch almost everyday, usually right before I’m about to workout. This stretch will be felt primarily in the shoulder region. To perform this stretch, get yourself down to the ground on your hands and knees. Once in that position, take one of your hands and place it behind your head. Start to move your elbow all the way up so your arm lines up with the arm on the ground. Slowly start bringing your arm lower back towards the ground and repeat.
I typically do this stretch before a workout because not only does it help alleviate any tension in my shoulder but also helps get my shoulder warmed up for activity. I will do 10-12 repetitions on each side and repeat 2-3 times.
3. The Prayer Stretch
If you are experiencing tightness in your shoulder blades or upper back you will feel a deep stretch when performing this. To perform this stretch, you will need something to put your arms on and lean on. We used an exercise bench, because we happen to have one in our house. You can use any type of chair, couch, coffee table or anything else really as long as you can comfortably lean on it. This stretch is relatively easy to perform.
Get yourself down to the floor on your knees, rest your elbows on your bench (or whatever you used) and start to press your shoulder blades down to the ground. The more you press your shoulder blades down towards the ground, the deeper the stretch you will feel. I typically do this stretch after a workout or on a rest day and hold the position for about 45-60 seconds.
4. The Lying Shoulder Reach
I saved the best and most relaxing stretch for last. This is one of my favorite stretches to do on my rest and recovery days. To perform this stretch, lay flat on the ground. Take of on your arms and reach over head and take the other arm and place it under your body. You will feel a stretch behind your shoulder.
I typically hold this stretch for 45-60s and then switch to the other side. I usually do each side a total of 2 times. This stretch can also be done from a “child’s pose” position.
Are you constantly plagued by upper body tension? Will you be trying any of these stretches? Leave your thoughts in the comments below!
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