If you suffer from upper back pain, you know how uncomfortable and debilitating it can be. Fortunately, there are a number of mobility exercises that can help reduce the pain. If you want to learn more about this, here are five exercises that can help with upper back pain.
1. Cat-Cow Stretch
The Cat-Cow stretch is a great way to loosen up the muscles in your upper back. Begin by getting down on all fours, with a neutral spine. Inhale as you arch your back and lift your head and tailbone towards the sky. Exhale as you round your back and tuck your chin in towards your chest. Repeat this movement several times.
This stretch is not only great for your upper back, but can also help relieve tension in your neck and shoulders. If you are feeling particularly tight, you can also try moving your head from side to side as you do the stretch.
2. Cobra Pose
This pose is designed to help stretch and strengthen the muscles of the upper back. Begin by lying on your stomach with your hands at your sides. Inhale as you press your palms into the floor and lift your chest off the ground. Keep your elbows bent and your head in line with your spine. Hold for 30 seconds and repeat several times.
3. Child’s Pose
This is a great stretch to help open up the muscles of the upper back. Begin in a kneeling position with your feet and knees together. Reach your arms forward and allow your chest to sink towards the floor. Hold for 30 seconds and repeat several times. Remember, stretching is an important part of any fitness routine. It helps improve flexibility, range of motion, and can even help prevent injuries.
4. Thoracic Rotation
This exercise is designed to help improve the range of motion in the upper back. Begin by lying on your back with your knees bent and your feet flat on the floor. Keep your shoulders flat as you rotate your arms and torso to one side. Hold for 30 seconds and repeat on the other side.
5. Seated Wall Angels
This exercise is designed to help open up the chest and shoulders while strengthening the muscles of the upper back. Begin by sitting in a chair with your back and head against a wall. Reach your arms up towards the ceiling, then slowly lower them down towards the floor. Hold for 30 seconds and repeat several times.
Conclusion
We hope this article helps you determine the right exercise to help you deal with your back pain effectively. These five mobility exercises can help reduce the pain associated with upper back pain. However, if you are experiencing pain that does not subside after trying these exercises, it is important to speak to your doctor or a physical therapist. They can help determine the cause of your pain and provide you with a treatment plan that is right for you. Feel free to refer back to this article if you need a quick refresher on how to do these mobility exercises.
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