Better Rehabilitation, Faster Recovery

Easy Exercises to Relieve Upper Back Pain

Time to Completion: 10 minutes

Exercise 1: Pectoralis Stretch - Repeat 10 times
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  1. 1

    Stand in a doorway or corner with both arms on the wall slightly above your head.

  2. 2

    Slowly lean forward until you feel a stretch in the front of your shoulders. Hold 15 to 30 seconds.

Exercise 2: Thoracic Extension - Repeat 10 times
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  1. 1

    While sitting in a chair, clasp both arms behind your head.

  2. 2

    Gently arch backward and look up toward the ceiling.

Exercise 3: Arm Slide on Wall - Repeat 10 times
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  1. 1

    Sit or stand with your back against a wall and your elbows and wrists against the wall.

  2. 2

    Slowly slide your arms upward as high as you can while keeping your elbows and wrists against the wall.

Exercise 4: Scapular Squeeze - Repeat 10 times
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  1. 1

    While sitting or standing with your arms by your sides.

  2. 2

    Squeeze your shoulder blades together. Hold for 5 seconds.

Exercise 5: Mid-Trap Exercise - Repeat 15 times
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  1. 1

    Lie on your stomach on a firm surface and place a folded pillow underneath your chest. Place your arms out straight to your sides with your elbows straight and thumbs toward the ceiling.

  2. 2

    Slowly raise your arms toward the ceiling as you squeeze your shoulder blades together. Lower slowly.

Exercise 6: Thoracic Stretch - Repeat 10 times
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  1. 1

    Sit on the floor with your legs out straight in front of you. Hold your mid-thighs with your hands.

  2. 2

    Curl your head and neck toward your belly button.

Exercise 7: Thoracic Side Stretch - Repeat 10 times
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  1. 1

    Sit on the floor with your legs out straight in front of you.

  2. 2

    To stretch your right upper back, point your right elbow and shoulders forward while twisting your trunk to the left. Do the opposite for the other side.

Easy Exercises to Relieve Upper Back Pain

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