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Best upper back stretches Regularly stretching your neck and upper back can help to reduce tightness from repetitive motions or stress. When performing each stretch, breathe in and out slowly for ...
Chin to chest. Place your hands behind your head and gently pull your head forward and down so that your chin reaches toward your chest. Feel a stretch in the upper back and neck. Hold for 2-4 ...
Conservative therapies and exercises are meant to strengthen the muscles that support the spine. Once a diagnosis is made, a good back-pain-relief program can be followed, Dr. Babaria adds ...
Hyperextension (exercise) A back extension is an exercise that works the lower back as well as the mid and upper back, specifically the erector spinae muscles. There are two erector spinae, one on either side of the spine, that run along its length. These are formed of three smaller muscles – spinalis, longissimus, and iliocostalis.
Exercises that strengthen the back muscles include rows, pull-ups, and shoulder blade squeezes. Exercises like doorway stretches for the chest can help stretch out tension that contributes to rounded shoulders. Synergistically implementing muscle strengthening and stretching can effectively prevent the development of rounded shoulders. [47] [48]
One quick note before you dive into these oh-so-good upper back stretches: You can take a position too far. If you have osteoporosis proceed with caution, says Lamb. “There are also quite a few ...