6 Everyday Stretches for the Upper Back

Neck pain is one of the most common problems. According to statistics, 8 out of 10 adults experience discomfort in this area of the spine at least once a year. The reasons why neck pain can develop are endless: poor posture, sprains, sedentary lifestyle, sleeping in an awkward position, etc.

The cervical region is considered the most mobile, and since it is less surrounded by tissue and muscle corset, it is more susceptible to injury. That is why it is important to follow simple rules and perform exercises that will help you maintain health and comfort for as long as possible.

Obviously, the main job of the neck is to support the head. But few people think about the fact that on average it weighs from 4.5 to 5.5 kg. Quite a lot, right? Moreover, when we tilt it at least 15 degrees forward (the usual position when using a phone), the load increases to 12 kg. The weight is best distributed along the spine when the head is slightly tilted back or in a level position. Controlling this is quite difficult and unusual, but it is worth reviewing your daily routine so as not to encounter osteochondrosis, hernia, protrusion or myelopathy over time.

Content

Exercise 1: Upper Reach
Exercise 2: Child's Pose
Exercise 3: Standing Upper Back Stretch
Exercise 4: Shoulder Shrug and Roll
Exercise 5: Towel Stretch
Exercise 6: Prayer Stretch on a Bench

Variety of workouts is the ABC of fitness. Whether you're changing up your strength training exercises or adding variety with cardio, keeping your body toned this way is one of the best ways to make consistent progress and avoid serious injury.

But when it comes to stretching, this rule doesn't apply as strictly. There are several stretches you can do every day to loosen tight muscles. The chest muscles also lose elasticity if you do a lot of pull-ups or sit at a desk a lot.

Luckily, you can stretch your chest muscles simply by practicing a couple of stretches for a few minutes every day. Here are six essential stretches for the upper and mid back, courtesy of professional physical therapist Samuel Becourtney.

What is game stretching?

Stretching is a set of specific exercises aimed at stretching specific muscles, joints, tendons and ligaments. By developing body mobility in this way, you don’t have to worry about fractures. Play stretching is a specially selected set of stretching exercises that is performed with children in the form of a game.

Game stretching

Play stretching is a specially selected set of stretching exercises that is performed with children in the form of a game.

This is one of the types of creative activities where children can imagine the world around them in the form of all kinds of images. Trainings are conducted as role-playing games, which allows you to captivate even the youngest children for a long time.

Exercise 1: Upper Reach

Number of approaches:

Time:

30 seconds

What muscles are stretched?

backs and abs

Get on your knees with your body straight. Extend both arms above your head and interlock your fingers.
Raise your arms towards the ceiling as if you are trying to get taller. Stay in this position for a few seconds.
Bend over to your right until you feel a stretch in the left side of your back. Stay in this position for a few seconds.
Repeat the same movement for the opposite side.

Benefits for the child

Playful stretching for preschoolers is an excellent method for ensuring the proper development of the musculoskeletal system of children. The body of a child engaged in play stretching receives the following benefits:

The flexibility of the spine develops;
Joints are developed and strengthened to prevent salt accumulation in the future;
Improves mood and vitality;
Increases physical strength, endurance, flexibility and external beauty of the body while growing up;
Immunity is strengthened;
Artistry is acquired;
Motor activity increases;
Blood circulation and metabolic processes are activated;
Increased concentration;
Fatigue is reduced;
The child learns to breathe deeply, which helps saturate the blood with oxygen;
Maintains normal muscle tone;
Development of speed of reactions and coordination.

In addition, such exercises increase the rate of recovery after physical activity and neutralize mental stress.

Gaming stretching for the whole body

Exercise 2: Child's Pose

Number of approaches:

Time:

30 seconds

What muscles are stretched?

arms and back

Kneel on a firm but comfortable surface. Sit on your heels. If you feel uncomfortable, place a folded towel between your buttocks and heels.
Lean forward and place your chest on the top of your legs.
Extend your arms straight out in front of you, allowing your chin to tuck into your chest.
Slowly extend your arms in front of you until you feel a stretch in the muscles of your upper and middle back.
Stretch your arms to the right to feel a stretch on the left side of your body.
Stretch your arms to the left to feel a stretch on your right side.

Features of children's twine

Doing the splits is very useful, and this applies to both adults and children. Let us highlight the following advantages of this:

Babies, of course, do not suffer from arthritis and arthrosis. However, over time, the risks of these diseases will appear in them, and the splits are a wonderful way to prevent them.
Exercise improves the functioning of the joints, sacrum, and pelvis.
When performing the exercise, blood circulation in the pelvis and abdominal area improves, which has a beneficial effect on the functioning of the genitourinary system.
There is a connection between flexibility and proper bowel function. If the baby masters the splits, then his digestive system will thank you for it.
The benefits of this exercise for the spine are enormous. It stretches, which improves posture and reduces the risk of scoliosis.
As we have already said, splits improve coordination of movements, thereby preventing injuries when falling.
And, of course, it's just beautiful.

Children do the splits much easier and faster than adults, since their ligaments are more mobile and elastic. But parents need to know how to approach this issue correctly and teach their child, doing everything safely. The optimal age for a child to do the splits is 4-7 years old, when the muscles are very flexible and elastic. The main thing in the splits is flexibility training.

You need to work out with your baby every day - infrequent workouts, even if they are very active, will not bring benefits.

Please note that you should not stretch on an unheated body - this can cause injury. First, devote 10-15 minutes to warming up. It can include running, jumping, leg swings, squats, and so on.

Split stretching for children will be determined by the type of exercise. As you know, twine can be longitudinal or transverse. The longitudinal one is easier to perform, so it is generally recommended to start with it.

To help your child do the splits, pay special attention to kneeling exercises. You need to stretch each leg one by one. The main goal is to bring the baby’s pelvis as close to the floor as possible. When performing such exercises, it is important that the leg remains straight and does not bend at the knee.
For a cross split , you need the baby's legs to spread as far apart as possible with his arms extended forward . At the same time, it is extremely important that the child knows how to transfer weight from his arms to his legs. The arms should bend slowly, and their lift off the floor should be reduced.

Very popular exercises to improve flexibility are various swings and bends. At first, don’t chase quantity. Let the child repeat the proposed exercise a small number of times, but technically do everything correctly. Also, you should not try to achieve results extremely quickly - let the child stretch at least a little more each time, and even a couple of millimeters will be progress.

During classes, be sure to talk to your baby. You must explain to him that severe pain cannot be allowed. Let him always tell you about his feelings. If he feels severe pain, stop the exercise and move on to another complex. In addition, you should interest your child in learning how to do the splits. It will be easier for you to teach him this, positioning the classes as an exciting game, getting the baby interested. Accompany the exercises with fun music that your child enjoys.

Exercise 3: Standing Upper Back Stretch

Number of approaches:

Time:

30 seconds

What muscles are stretched?

upper back muscles

Find a support at chest height, such as a mantelpiece, or place your hands on a wall at the same height.
Grasp a ledge or wall with your hands shoulder-width apart and keep your back straight.
Keeping your arms still and straight, slowly move forward and down. Let your head fall to your chest.
Lower yourself until you feel a stretch on the sides of your upper and middle back.

Exercise - stretching to relax the cervical spine

Physical exercises must be carried out in a pre-ventilated area. Choose comfortable clothing that does not restrict movement, preferably made from natural materials. If a person does not feel well or is feeling unwell, then it is better to refuse training. You can divide the set of exercises into exercises in the morning, afternoon and evening, so as not to harm the body with a maximum one-time load. Classes must be conducted regularly.

Exercise with a roller

A fairly simple exercise that stretches the vertebrae of the cervical spine and the entire spine. How to do it:

Make a roll from a towel.
Take a lying position.
Place it under the back of your neck.
Relax your head by throwing it back.
Stay in this position for 10 minutes.

Exercise for the cervical spine

Helps relax the neck and strengthens the spinal muscles. How to do it:

Take a comfortable position on a chair or lying on a flat surface.
Place your hands behind your head and clasp them.
Keeping your head straight, tilt it forward and touch your chin to your chest.
Stay in this position for 30-40 seconds and return to the opposite position.
Repeat 5-10 times.

Exercise: head tilt to the side

Helps stretch and strengthen the upper right and left neck areas. How to do it:

Take a comfortable position, sitting or lying on a flat surface.
Place your left hand on the top of your head and make a smooth tilt to the left.
The back is straight and both shoulders are relaxed.
Stay in this position for 30-40 seconds, then take the reverse position.
Then repeat the exercise to the left side, with your left hand.
Perform 5-10 times.

Stretching exercise

The complex helps strengthen muscle tissue in the upper spine. How to do it:

Take a standing position, feet shoulder-width apart.
Behind your back, grab your right wrist with your left hand.
Slowly begin to pull your hand towards your right foot.
At the same time, tilt your head towards your right shoulder.
You need to stand in this position for 15-20 seconds, and then do the exercise in the other direction.

This kind of training can be done without putting your hands behind your back, but doing it forward, and the effect will be almost the same.

Exercises to stretch the shoulder blade area

Classes will help to form and strengthen the frame of the shoulders and lateral cervical muscles. How to do it:

Take a comfortable position while sitting on a chair.
Bring your left hand back.
Tilt your chin toward your chest and your ear toward your left shoulder.
Then tilt your head in the opposite direction so that the angle is 45 degrees.
Each time you tilt your head to the left or right, hold for 20-30 seconds.

Crunch exercise

Helps reduce intense back pain

(be sure to do it extremely slowly):

Take a standing position on all fours.
Gradually you need to start moving your left hand between your knees and your right hand.
You need to move your hand until your head touches the floor.
Hold this position for 30-40 seconds and repeat the movement with your right hand.

Activity: shoulder rotation

It is aimed at relieving tension in the shoulder area and is very simple to perform.

You need to stand up with your back straight.
Move your shoulders up - back - down, in a circular motion.
Perform smoothly, pressing your head to your neck.

Shoulder strengthening exercise

Helps stretch the muscles of the shoulder spine, strengthens the arm muscles well.

Need to:

Stand with your back straight, feet shoulder-width apart.
Extend your left hand to your right shoulder, pressing it to your chest.
Press the elbow of your left hand to your body with your right hand.
Hold the position for 10-20 seconds and repeat for the right hand.

Exercise to strengthen and maintain head muscles

Not everyone will be able to clasp their hands behind their back, so you can use a towel to make the exercise easier.

Take a standing position, straighten your back.
The right hand is raised, bend it and place it behind the head.
We also place our left hand behind our back and fasten it into a lock.
Elbows must be pulled back.
Fix the position for 10-15 seconds, then change the position of your hands and repeat the workout.

There is also a set of simple but effective exercises to relieve tension in the neck and shoulders.

We tilt our head to the right and pull it as close to the first shoulder as possible, and do the same in the other direction.
Circular movements of the head.
Circular movements of the shoulders: first forward, then back.
Turn your head right and left all the way.

The purpose of such simple exercises is to quickly relieve tension in the cervical spine; they can be safely performed at work. They improve blood circulation in the neck, which prevents unnecessary stress on weakened discs and vertebrae.

All exercises are performed slowly, constantly forcing the muscles to stretch; severe pain should not be allowed; all movements should be comfortable. In no case should you try to bend your head as much as possible at the initial stage; this will happen gradually as the flexibility of the neck muscles increases and strengthens.

Regular stretching exercises for the cervical region

Most of us unconsciously stretch our shoulders and neck throughout the day by moving our heads in circles. This means that the neck muscles are in a tense state, and the person is trying to help himself. Therefore, people susceptible to this disease need to learn what exercises to do to make their life easier.

Daily exercise will help relieve pain, relax tense muscles and eliminate spasms.
Stabilizes blood circulation and helps straighten your back and posture. It will relieve headaches, as blood flow to the brain will improve. And it will even allow you to transform yourself - the muscles of your neck and chin will tighten. Author: K.M.N., Academician of the Russian Academy of Medical Sciences M.A. Bobyr

Exercise 4: Shoulder Shrug and Roll

Number of approaches:

What muscles are stretched?

back and shoulders

Stand or sit straight with your arms at your sides.
Raise your shoulders as high as possible towards your ears. Hold for 3-5 seconds, then relax. Repeat 10 times.
Circle your shoulders: lift them towards your ears, then slowly roll them back and down. Continue the circle, lifting your shoulders forward and back. Circle backward 10 times, then forward 10 times.

What are the benefits of shoulder stretching?

Most of the muscles involved in shoulder girdle movements are located throughout the back. All pain in the head, neck, chest, shoulders, and shoulder blades is most often the result of tightness of the shoulder muscles. Stretching makes muscles flexible, mobile and stronger.

Also, performing exercises to stretch the shoulder girdle contributes to more active muscle building for athletes. For other people, it reduces the risk of injury during sudden movements and turns.

Already at primary school age, it is important to practice stretching the back, neck and shoulders due to the fact that children spend a lot of time sitting at a desk. The same applies to adults whose professions do not involve frequent movement of the body and do not have the most positive effect on posture, back and spine.

Exercise 5: Towel Stretch

Number of approaches:

Time:

1 minute

What muscles are stretched?

press and back

Roll up the towel and place it on the ground. Lie on your back with a towel under your shoulder blades.
Raise your arms above your head and then lower them to the floor with your legs straight. If this position bothers your lower back, bend your knees and place your feet on the floor.
Lie in this position for 30-60 seconds, then lower your arms and relax.

Advice

"Your hands shouldn't reach the floor to begin with, especially if you have shoulder pain," Becourtney says. “If you are unable to get into this position, you can start by simply feeling the stretch and gradually begin to press your hands into the floor.”