Upper Back Pain Relief Exercises

2-minute morning stretching series for upper back pain now if you have upper back pain or if you have a desk job or if you struggle with your posture or if you ever feel like you just can't take a deep breath these stretches are going to increase the flexibility in your upper back open up the nerves that go out to your heart your lungs and all of your upper digestive organs this first stretch is called twist and punch we're going to do it 20 to 30 times start out with 20 times and very simply 1 2 3 counting up to 20 to begin as you get better at this exercise you may want to go 25 30 times or even

more my favorite way of doing it is swinging my arms like this it's another way to do it another way to do it is to hold your arms out in airplane mode like this this is a little bit more strenuous on the lower back and throughout this exercise make sure you keep your feet planted on the floor and your knees slightly bent we don't want to strain your ankles or NEADS we're trying to get motion in the hips lower back and upper back another way you can do it is called the showbiz wave like this but that's definitely more advanced the second exercise is called arm swings very simply you're going to

swing your arms up and down now to do this exercise I don't want you to swing forcefully the reason is when you're down you're stretching out your rotator cuff and when you're up you're getting back bending in your upper back and if you haven't been walking around with tall posture and doing an hour of yoga every day you can hurt yourself so be gentle with this exercise just very gently lift up your chest breathe in and out through your nose counting to ten to start out with and you can go up to 15 as you get better at the exercise very gentle okay number three is overhead arm circles

this stretch is amazing fold your hands together real high reach up high and go in circles with your hands now we're going to do eight times in each direction now with this exercise it's really important to focus the movement in the mid and upper back so this is not a hip this is not a belly dancing hip movement this is an upper back and upper chest movement okay so focus the movement in that upper back area and move those arms in a circle point your hands really high as you push them towards the sky now I'll go the other direction we're going eight times in each direction as you

get better you can magnify and exaggerate that stretch through your upper back but keep reaching with your arms this is also good for shoulder strength now one variation on this is to rock back and forth on your heels and toes as you do this exercise so when you're going forward you rock back on your heels and then when you're leaning back you rock

forward on your toes again this is more advanced and it's going to get a deeper stretch when you do it this way finally stretch number four is shoulder rolls we're just going to walk we're going to pretend we're like rocky dun dun dun dun and so you're going to roll those shoulders real big and real wide this is really good for shoulder strength and it really opens up that upper chest I only roll my shoulders forward I don't do backward it just doesn't feel right so just forward walking in place and big rolls like that 20 to 30 times after doing those intense upper back exercises

thankyou for watching i hope you enjoyed this blog please upvote me follow me because iam your best friend