Daily life tension causes muscle fatigue. Upper back stretches are helpful to relieve pain and relax muscles. To loosen tight muscles,you need to know how to stretch upper back. There are 7 stretches for upper back pain to relax the upper back muscle.
How to warm up your body?
To begin a stretching routine for you, target the muscles that need to start with warming up to prevent injury. It prepares your body’s muscles , ligaments, tendons and other tissues to bear stress to increase flexibility. Start jogging , walking, jumping to increase your cardio rate. Warm up of 10-15 minute. You can perform static and dynamic stretches during the warm-up and cool-down periods to gain strength and flexibility.
Upper back stretch for release tension
Doing the following upper back stretches to reduce pain and stiffness in shoulders and triceps giving relaxation for 30 seconds to 1 minute.
Shoulder roll
Benefit: Shoulder and upper back
By standing with your arms relaxed at your sides.How to stretch upper back .Initiate a controlled circular motion with your shoulders, rolling them backward for 5 rotations.
Then, seamlessly transition to rolling your shoulders forward for another 5 rotations for upper back stretch. Repeat this sequence 2 to 3 times to effectively loosen up the muscles surrounding your upper back and shoulders. This simple yet effective exercise helps enhance mobility and alleviate tension in these areas.
Arm circles
Benefits: For shoulder
Standing tall with your arms extended out to the sides at shoulder height, palms facing the floor. Initiate gentle shoulder rolls by making small circles forward with your arms. Gradually increase the size of the circles as you feel comfortable. Continue these forward circles for 20 repetitions.
Overhead arm stretch
Good for: Shoulder and upper back pain stretches
Take a seat in a chair with your feet flat on the floor. To target your right side, raise your right arm straight up overhead. Now, gently reach your torso over to the left side, feeling a stretch in your right lat muscle (side of your lower back) and shoulder. Hold this comfortable stretch for a moment, then return to center. Repeat this side bend with your right arm raised for 5 repetitions
Chair Rotation
Good for: Upper, middle, lower
Start by sitting sideways in a chair with your right hip pressed against the back for support. Keep your legs in a comfortable position. slowly rotate your upper body towards the right, reaching your arms out behind you to grasp the back of the chair for added leverage.
 Focus on lengthening and stretching your torso with each inhale. Hold this gentle twist for 10 seconds, feeling the stretch in your side and back. Repeat this rotation three times on the right side. Then, switch positions and perform the same stretch for three repetitions on your left side.
Cat cow
Benefits: Mid and lower upper back pain stretch.
Begin on your hands and knees in a tabletop position with your neck relaxed and in a neutral position. Make sure your hands are directly under your shoulders and your knees are comfortably placed beneath your hips.
As you inhale, tuck your pelvis under and gently arch your mid-back upwards. Imagine pulling your belly button towards your spine and letting your head drop down to relax your neck. Hold this rounded back position for 3-5 seconds while breathing comfortably. Then, exhale and return to the starting neutral spine position.
Now, on your next exhale, gently curve your spine downwards, lifting your head and gaze towards the ceiling. Feel your back lengthen and broaden as it sinks towards the floor. Hold this gentle stretch for another 3-5 seconds. Repeat this sequence of rounding and arching your back a total of 5 times.
Knee to chest
Benefits: Lower back stretch
Lying on the floor with a face looking ceiling, bend your left leg and pull toward your chest. Repeat with another leg with 10 repetitions Hold for 5 seconds.
Neck roll
Beneficial for: Neck and upper back
You can start with sitting or standing and bend your head in the right direction. Stretch will be right when you feel tightess in targeted point of muscles muscle. Then roll in counter clock direction toward left shoulder then pause for 2 second and stop where you rotation started. Repeat these rotations in counter direction for 2-3 times.