Stretches and exercises you can do at home to alleviate tension and pain in your upper back! Physical therapist demonstrates how to stretch and mobilize your thoracic spine for immediate pain relief. Increase your range of motion and decrease pain between your shoulder blades with these stretches at home.
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The area of your spine below your neck and above your lower back and between your shoulder blades is known as your thoracic spine.
This area of your back is actually one of the most mobile. It should be flexible and move freely through a full range of motion.
Poor posture, weakness, prolonged sitting, accidents, and other factors can lead to tension and tightness in this area which eventually can progress into pain.
One of the best things you can do to alleviate this tightness and pain is to stretch and mobilize your thoracic spine. And that’s exactly what I wanted to share with you in this video!
These are 6 of my favorite stretches and mobilizations to decrease tension, improve mobility, and alleviate pain in your upper back!
BEST STRETCHES FOR UPPER BACK PAIN
BONUS - HEAT
TENNIS BALL MOBILIZATION
CHILD’S POSE ON WALL
EXTENSION OVER CHAIR
SIDELYING ROTATION
CAT/CAMEL
QUADRUPED ROTATION
HOW OFTEN SHOULD I DO THIESE?
My recommendation with this routine is that all these exercises should be performed once daily. Remember - all the exercises should be held in a comfortable range of motion for maximum benefit.
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