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Do you often feel tightness, stiffness, or even pain between your shoulders or across your upper back? You’re not alone. About 40% of US adults suffer from back pain.
In today’s screen-bound world, upper back tension is practically an epidemic. Poor posture, prolonged sitting, and everyday stress build up in our upper back, leading to discomfort that can ripple into headaches, neck stiffness, and reduced mobility.
Thankfully, there’s good news: relief is within reach. With just a few expert-recommended chiropractic stretches for the upper back, you can loosen those tight muscles, improve flexibility, and restore healthier posture — all from the comfort of your home. Ready to get started? Let’s learn seven easy, chiropractor-approved stretches designed to ease your upper back pain in Santa Monica today.
Do this Chiropractic Stretches for Upper Back!
1. Neck Side Bend and Rotation
Why it helps: This sports medicine targets the neck and upper trapezius muscles, areas that tighten due to poor posture and stress.
How to do it:
- Sit or stand tall. Relax your shoulders.
- Slowly tilt your head toward your right shoulder until you feel a gentle stretch on the left side of your neck.
- Hold for 15-20 seconds.
- Roll your chin toward your chest and slowly rotate to the opposite side.
- Hold for another 15-20 seconds.
- Repeat 3-4 times per side.
Pro Tip: Keep movements slow and controlled to avoid unnecessary strain on your cervical spine.
2. Shoulder Rolls
Why it helps: This functional movement improves circulation, relieves built-up tension in the shoulders, and encourages better posture.
How to do it:
- Sit or stand tall with your arms at your sides.
- Slowly shrug your shoulders up, then roll them backward in a circular motion.
- Perform 10 backward rolls, then reverse for 10 forward rolls.
Bonus Tip: Try this throughout your workday to combat tension caused by long hours at your desk.
3. Overhead Arm Reach
Why it helps: This stretch elongates the side body and the large latissimus dorsi muscle, which can contribute to upper back tightness.
How to do it:
- Sit or stand with feet hip-width apart.
- Reach your right arm overhead.
- Gently lean to the left, keeping your core engaged.
- Hold for 20-30 seconds and switch sides.
Variation: Hold a towel in both hands for an added shoulder stretch.
4. Cat-Cow Stretch
Why it helps: This classic yoga pose encourages spinal flexibility and loosens both upper and lower back tension.
How to do it:
- Start on all fours (hands under shoulders, knees under hips).
- Inhale and drop your belly, lifting your chest and tailbone (Cow Pose).
- Exhale and round your spine, tucking your chin and tailbone (Cat Pose).
- Flow between these for 8-10 cycles.
Tip: Coordinate your breath with each movement for added relaxation.
5. Wall Angels
Why it helps: This posture-perfecting stretch opens your chest and strengthens postural muscles in your upper back.
How to do it:
- Stand with your back against a wall, feet slightly forward.
- Press your lower back into the wall.
- Raise your arms overhead like you’re making a snow angel.
- Slowly lower them back down, keeping contact with the wall.
- Perform 10-12 reps.
Pro Tip: Focus on keeping your lower back and ribs pressed against the wall to maintain proper alignment. If your mobility is limited, start with smaller movements and gradually increase your range over time.
6. Thoracic Extension over Foam Roller
Why it helps: This targets the mid-back (thoracic spine), where poor posture often causes tightness.
How to do it:
- Sit on the floor with knees bent and place a foam roller behind your mid-back.
- Lie back over the roller, supporting your head if needed.
- Gently arch over the roller, pausing where you feel tension.
- Hold for 20-30 seconds and repeat 3-5 times.
Tip: No roller? Use a rolled-up towel.
7. Eagle Arm Stretch
Why it helps: This stretch targets the rhomboids (between your shoulder blades) and the upper traps.
How to do it:
- Sit comfortably. Cross your right elbow over your left.
- Wrap your forearms so your palms touch (or as close as possible).
- Lift your elbows slightly and pull hands away from your face.
- Hold 20-30 seconds per side.
Your Upper Back Stretching Cheat Sheet
- Stretch consistently: Aim for at least 5 minutes daily. This helps maintain flexibility and prevent tension buildup.
- Breathe deeply: Inhale to lengthen the stretch and exhale to sink deeper into it. Deep breathing also promotes relaxation.
- Listen to your body: Stretching should create a gentle pull, never sharp or shooting pain. If a stretch hurts, ease off.
- Set reminders: Add stretch breaks to your calendar or set phone alarms to stay consistent.
- Pair stretches with daily habits: Stretch while brushing your teeth, waiting for your coffee, or during TV commercials.
- Stay hydrated: Well-hydrated muscles are more elastic and respond better to stretching.
- Warm up first: Gentle movements like arm circles or light walking boost circulation and prepare your muscles for deeper stretches.
- Maintain good posture throughout the day: Prevent tension buildup by sitting with your shoulders relaxed and your spine aligned.
- Add variety: Combine these upper back stretches with stretches for your neck, shoulders, and lower back for full-body relief.
Your Back Deserves Care — Start Stretching Today!
Need personalized guidance? Dr. Roy Nissim specializes in chiropractic care and advanced rehabilitation techniques to help you move and feel your best. Schedule your consultation today to create a tailored plan for lasting upper back relief.
