Introduction
The upper backis one part of our body that we train and love to neglect despite how much it helps us with posture and also provides a lot of relief from pain. One of the biggest problems that people have due to desk jobs and screen time is upper back pain. Cue the trendy new words in the world of fitness and combating this strain: upper back stretches. At fitfine24. At DIY Active, we always want to provide our readers with simple solutions to stay fit and healthy, and new findings (just released) give hope that working on upper back stretches alone can boost posture, which may help fight muscle aches without much effort.
In this blog post, we talk about slower upper back stretch benefits, why have they become a broader fitness trend, and how to incorporate them into your routine.
Why Upper Back Stretching is a Thing
More awareness of the drawbacks of staying seated all day and bad posture has increased the popularity of short upper back stretches as a tool to fight hypertension, provide pain release, and enable more flexibility. Staying on a computer or phone for so long throughout the day is going to almost definitely always keep your upper back in stiffness/tight muscle hold. Among fitness lovers, office goers, and athletes, the popularity of upper back stretches has been on the rise to improve mobility & flexibility against pain reductions as well as physical performance improvement.
Keep reading to find out about them & Why You Might Need More Upper Backstretches.
Outhouse Endowment back stretcher corrector is a natural way to correct your posture that can help you force yourself to stretch and save from those tight areas.
Greater flexibility: The stretches also help loosen up your upper back and shoulder muscles so there is less stiffness during ordinary movement.
Reduced muscle stiffness: By stretching out the upper back, you can release tension (and pain!) that stems from sitting and exercising all day.
Enhanced Athletic Performance: A mobile upper back, in turn, will greatly enhance your movement patterns, which are particularly beneficial when playing sports or performing strength workouts.
This is starting to make sense as to why upper back stretches are a big part of everyone’s routine nowadays.
5 Upper Back Stretches To Try
Yoga Stretch: Cat-Cow Stretch
Lifting the legs for a straight back while looking down (if this point hurts a lot, just bend again and so on.) Cat-Cow stretch: A classic yoga move, the Cat-Cow stretch involves getting down on all fours and alternating between arching your back toward the ceiling (cat) and lifting your tailbone skyward (cow).
How to do it:
Begin on hands and knees in a table position.
Inhale, Cow Pose… Lift chest and tailbone to the ceiling.
Round your back (cat), exhale, belly button to spine, and look at your toes.
Repeat for 5-8 breaths.
Thoracic Extension Stretch
This is a wonderful thoracic spine (upper back) stretch because it gets into the place that tends to tighten up from poor posture.
How to do it:
Sit on the floor with your knees bent and a foam roller or rolled-up towel along your spine in line with where your upper back naturally is.
Layover roller and arch in the upper back, neutral lower back.
Gently stretch while holding for 20–30 seconds, breathe deeply! ~Release back to neutral. Repeat 3-4 times.
Wall Angels
The Wall Angel The wall angel is an excellent exercise for stretching the upper back and improving posture.
How to do it:
Put your back on the wall and step just in front of its base.
Back, upper back, tap to the wall.
Facsimile Holding: Lean against the wall, pull your shoulder blades down, and pull your body together… Slowly raise your arms to form a ‘Y’ shape, then return down to shoulder level, keeping your arms and back in contact with the wall.
Repeat 10-15 times.
Childs Pose with an Emphasis on the Upper Back
Tummy stretch variation of child’s pose (I.e. This one is FOR THE UPPER BACK ONLY).
How to do it:
Figure 2 Begin by coming kneeling with the big toes touching and knees wide Sixth rewrite
Sit back into your hips as you reach arms forward, chest looking through to the floor.
Tricep and Side Stretch Stand with your arms straight up over head, then bend your elbows so you can get one hand to touch the back of your shoulder (tricep). Switch sides and repeat.
Seated Upper Back Twist
A single seated twist could help mobilize the thoracic spine and stretch out some of the surrounding muscles.
How To Include The Upper Back Stretches In Your Day
Though none says… you can do them during an office break when warming up after a workout in the gym or as soon as you wake up in the morning. Doing this exercise (3-4 times per week) will help to offset the effect of spending so much time in ‘hunch’ mode.
Stand up straight and stretch whenever you work long hours at a desk. The good thing is that you can use these upper back stretches to help yourself cool down after a tough workout, like doing some resistance training or exercises for the other muscles of your upper body.
