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4 Stretching Exercises to Relieve Upper Back Pain

By Stephen R. Farris

Have you been feeling a little more pain lately in your upper back? It could be caused from sitting improperly at your desk, slouching down looking at a computer screen or while driving in traffic for long distances, or maybe from lifting something the wrong way.

Whatever may have caused the pain, there are a few simple stretching exercises that you can do while sitting at your desk, or while stopped in traffic (just remember to be ready to go when the light turns green). Better yet, pull into a parking lot or rest area just to be on the safe side.

Neck Rolls

A very simple exercise is the neck roll. Start with your eyes facing forward and back straight. Roll your head slowly in a circular motion to the right for a few moments, then repeat the process to the left. 

Shoulder Shrugs

Sit or stand with your back and head straight. Keep arms to each side. Maintaining this pose, take a deep breath and shrug your shoulders upward. Hold for a few seconds, then release and exhale. 

Shoulder Rolls

Using the same technique as a shoulder shrug, once in the up position roll your shoulder back using a circular motion. Start with about five, then reverse the motion forward for another five.

Butterfly Wings

Staying with the same pose, head up, back straight -- sitting or standing -- stretch your arms out and move your hands so that the tip of your fingers are touching your shoulder. With fingertips touching the shoulders, slowly move the elbows forward until both touch the other. Don't forget to use your breathing technique for this one as well. 

By doing these simple stretching exercises, you can help relieve the tension on your neck and shoulder muscles. Bottom line, do your best to maintain good posture while working at your desk, driving in your car, walking, or even while sitting at home watching television in your easy chair.

And if you do feel pain for an extended period, consult with your local chiropractor. They can provide tips and suggestions for additional exercises you can do to help relieve upper back, neck and shoulder pain, as well as offer chiropractic treatments. 

To learn more about your health, wellness and fitness, see your local Chiropractor at The Joint Chiropractic in Fort Mill, S.C.

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