Head tilts:
When you start with Upper back stretches, it is essential that you warm up the muscles in your neck. This exercise includes standing or sitting, and you can make use of the wall to gain a good posture or sit on a chair that has a great backset, and tilt your head forward toward your chest as if you were looking down. Hold the position for 30 seconds and return the head to the original position. Repeat three or 5 timed and conduct the same procedure with your head tilted backward.
Rotation for the neck:
Tilt your head from side to side, for this stretch slowly tilt your head from side to side and hold the position for 30 or so seconds. If you can’t keep your head in place, then use your hand to cradle the neck for the 30-second duration. Repeat on the other side and 3 to 5 times.
Head rotations:
Rotate your head in one direction at least ten times and repeat in the other direction for another 10 minutes. These movements will rapidly relieve tension and stress in the neck.
Shoulder rolls:
To make your shoulders healthy and ready for workouts, you have to stand straight with your hands firmly beside your body and gentle the roll of the shoulders and forward it in a circular pattern for 12 to 15 repetitions and repeat it in a backward position.
Shoulder blade stretches:
Clasp your fingers together and hold it backward. Then you have to gently pull upwards to put the pressure on the shoulder blades. Once you feel the force hold the pose for up to 10 seconds while pulling up to your limits.
Upper back and shoulder stretches:
Lift your hands up and above your head, return them to the shoulder height. Repeat 12 to 15 times as gently as possible.
Child pose:
This stretch is a favorite among many and is a common yoga pose that will gently stretch the spine and upper back muscles while enhancing your posture. When you perform this, you need to sit on your heels and gentle fall forward until your head touches the floor. Then you will have to stretch forward to make the muscles strong; the muscles that will get the most workout are the back, shoulders arms and neck.
When you perform Upper back stretches to make sure you follow these precautions:
- Speak to your doctor before performing any physical activity
- If you are joining a class, then it is best that you go at your own pace and stop when you experience pain.
- Try to incorporate stretches daily
- Increase your workout intensity gradually in time
- Listen to your body
