Upper Back Stretches – 

Basic Exercises

Shoulder Blade Squeezes 

Begin sitting or standing tall with your back straight. Squeeze your shoulder blades together as hard and far as possible pain-free (figure 1). Hold for 5 seconds and repeat 10 times.

Figure 1 – Shoulder Blade Squeezes

Extension in Sitting 

Begin sitting tall, with your hands behind your neck. Gently arch backwards and look up towards the ceiling until you feel a mild to moderate stretch pain-free (figure 2). Repeat 10 times.

Figure 2 – Extension in Sitting

Rotation in Sitting 

Begin sitting tall, with your arms across your chest. Keeping your legs still, gently rotate to one side until you feel a mild to moderate stretch pain-free (figure 3). Repeat 10 times to each side.

Figure 3 – Rotation in Sitting (left side)

Side Bend in Sitting 

Begin sitting tall, back straight, hands behind your head or neck. Gently bend to one side, moving your elbow towards your hip until you feel a mild to moderate stretch pain-free (figure 4). Make sure you do not lean forwards. Repeat 10 times on each side.

Figure 4 – Side Bend in Sitting (right side)

Flexion in Sitting

Begin sitting tall, with your hands behind your neck. Gently bend forwards allowing your elbows to move towards your thighs (figure 5). Move until you feel a mild to moderate stretch pain-free. Repeat 10 times.

Figure 5 – Flexion in Sitting

Upper Back Strengthening – 

Basic Exercises

To begin with, the following basic upper back strengthening exercises should be performed approximately 3 times daily. As your upper back strength improves, the exercises can be progressed by gradually increasing the repetitions, frequency or duration of the exercises provided they do not cause or increase pain.

Shoulder Blade Squeeze 

Begin this exercise standing or sitting with your back straight. Your chin should be tucked in slightly and your shoulders should be back slightly. Slowly squeeze your shoulder blades together as hard and far as possible provided it is pain free (figure 1). Hold for 5 seconds and repeat 10 times.

Figure 1 – Shoulder Blade Squeeze

Opposite Arm & Leg Raises 

Begin this exercise lying on your stomach with your arms above your head as demonstrated. Keeping your knee and elbow straight, slowly lift your opposite arm and leg tightening your back and bottom muscles (figure 2). Hold for 2 seconds and then return to the starting position. Repeat this process with the other arm and leg. Perform 10 times on each side provided the exercise is pain free.

Figure 2 – Opposite Arm & Leg Raises (right arm, left leg)

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Upper Back Strengthening – Intermediate Exercises

The following intermediate upper back strengthening exercises should generally be performed 1 - 3 times per week provided they do not cause or increase pain. Ideally they should not be performed on consecutive days, to allow muscle recovery. As your upper back strength improves, the exercises can be progressed by gradually increasing the repetitions, number of sets or duration of the exercises provided they do not cause or increase pain.

Darts 

Begin this exercise lying on your stomach with your arms by your side. Squeeze your shoulder blades together and slowly lift your arms and chest off the ground, keeping your neck straight (figure 3). Hold for 2 seconds at the top of the movement then slowly return to the starting position. Perform 3 sets of 10 repetitions provided it is pain free. This exercise may be performed with palms facing up or down.

Figure 3 – Darts

Arms Above Head in Lying 

Begin this exercise lying on your stomach with your shoulders blades squeezed together and arms by your side in the position demonstrated (figure 4). Slowly move your arms above your head, keeping your arms above the ground at all times and then return to the starting position. Perform 3 sets of 10 repetitions provided it is pain free.

Figure 4 – Arms Above Head in Lying

Resistance Band Pull Backs  

Begin this exercise in standing or kneeling with your back straight and holding a resistance band as demonstrated (figure 5). Slowly pull your arms backwards, squeezing your shoulder blades together as demonstrated. Hold for 2 seconds, then slowly return to the starting position. Perform 3 sets of 10 repetitions provided the exercise is pain free.

Figure 5 – Resistance Band Pull Backs 

Resistance Band Pull Downs 

Begin this exercise in standing or kneeling with your back straight and holding a resistance band as demonstrated (figure 6). Keeping your back and elbows straight, slowly pull the resistance band to your hips as demonstrated. Perform 3 sets of 10 repetitions provided it is pain free.

Figure 6 – Resistance Band Pull Downs