Stretches for Your Upper Back

If you’ve been dealing with tightness in your upper back, you know how distracting and uncomfortable it can be. Sitting at a desk, looking down at your phone, or even carrying stress in your shoulders all contribute to stiffness. Incorporating upper back stretches and strengthening exercises into your daily routine can reduce tension, improve mobility, and keep you moving comfortably. Pairing these exercises with chiropractic care is one of the best ways to keep your spine supported and your muscles functioning properly.

Stretches to Strengthen Your Upper Back

Here are several simple movements you can add to your routine to loosen up your back and build strength over time:

1. Shoulder Blade Squeeze

Sit tall and gently pinch your shoulder blades together, holding for 5–10 seconds. This strengthens the muscles that support posture.

2. Cat-Cow Stretch

On your hands and knees, alternate arching and rounding your back slowly. This movement helps relieve stiffness and improves flexibility through the spine.

3. Doorway Chest Stretch

Stand in a doorway with arms at 90 degrees and lean forward slightly. Stretching the chest can reduce tightness in your upper back by balancing the muscles.

4. Thoracic Spine Extension

Sit in a chair, place your hands behind your head, and gently lean back over the chair’s edge. This improves mobility in the mid-back.

5. Child’s Pose

Kneel on the floor, reach your arms forward, and sink your hips back. This yoga pose relaxes the spine and relieves tension.

6. Wall Angels

Stand against a wall with arms bent at 90 degrees, then slowly raise and lower them. This exercise strengthens postural muscles and reduces shoulder strain.

Why Chiropractic Care Matters

While stretches and strengthening exercises are essential for the health of your upper and lower back, chiropractic adjustments complement them by aligning the spine, reducing nerve interference, and supporting long-term back health. Together, these approaches make it easier to stay active and avoid recurring pain.

Support Your Spine at Livingston County Chiropractic Center

If you’re struggling with stiffness or discomfort, adding these upper back stretches into your day can make a difference. For added support, chiropractic care at Livingston County Chiropractic Center in Pontiac, IL, can help restore mobility and prevent future issues. Schedule a visit today and give your back the attention it deserves.