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  1. Back Intelligence
    https://backintelligence.com › upper-back-stretches

    7 Specific Upper Back Stretches For Back Pain Relief

    • Learn how to release tight muscles in your upper back, neck and shoulders with these specific stretches. See video demos, targeted muscles and benefits for each stretch.… See more

    Lat Side Stretch

    Targeted muscle: Stretches Latissimus Dorsi The lats is the biggest muscle of the back and is involved in many daily activities, as well as sports, so it gets very tight in mos… See more

    Back Intelligence
    Seated Levator Scapulae Stretch

    Targeted muscle: Stretches Levator Scapulae. Because of rounded shoulders and forward head position This is one of most effective upper back stretches because th… See more

    Back Intelligence
    W & Y Stretch & Retract

    Targeted muscle: Opens chest muscles & strengthens lower traps This exercise both strengthens and stretches all the right posture muscles. And the best thing is that it’s easy to d… See more

    Back Intelligence
    Child’S Pose

    Targeted muscle: Stretches Latissimus dorsi This stretch releases the back muscles such as Latissimus dorsi – which is usually tight from everyday activities. How to do it… See more

    Back Intelligence
    What is the best stretch for back pain?
    3. SPINAL TWIST: This is a classic stretch that helps to release back pain effectively. This twist is known to be beneficial for areas like your lower back, glutes, and hips. It is great for individuals who suffer from rigidity in the lower back due to tightened muscles and want to release the tension.
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    Table of Contents
    Lat Side Stretch
    Seated Levator Scapulae Stretch
    W & Y Stretch & Retract
    Child’S Pose
    What is the best stretch for back pain?
     

  1. Upper Back Stretches

    Organizing and summarizing search results for you
    Here are some upper back stretches to relieve back pain:
    1. Shoulder Blades Stretch (Eagle pose): Stretches Rhomboids/Deltoids.
    2. Upper Trapezius Stretch: Stretches Upper Trapezius.
    3. Lat Side Stretch: Stretches Latissimus Dorsi.
    4. Seated Levator Scapulae Stretch: Stretches Levator Scapulae.
    5. W & Y Stretch & Retract.
    6. Child’s Pose.
    7. Thoracic Spine Foam Rolling.
      backintelligence.com

      Additional stretches include:
    • Chair Twist
    • Eagle arms
    • Downward facing dog
    • Modified downward facing dog
    • Cat-cow
    • Thread the needle
    • Cross body shoulder stretch.
      today.com
    Based on 2 sources:
    Back Intelligence
    https://backintelligence.com/upper-back-stretches/
    1
    7 Specific Upper Back Stretches For Back Pain Relief
    Learn how to release tight muscles in your upper back, neck and shoulders with these specific stretches. See video demos, targeted muscles and benefits for each stretch.
    Today
    https://www.today.com/health/diet-fitness/upper-back-stretches-rcna84448
    2
    12 Upper Back Stretches for Pain Relief - TODAY
    Learn how to prevent and reduce upper back pain with these simple stretches you can do anywhere. See photos and instructions for chair twist, eagle arms, downward facing dog, child…
     
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  3. Healthline
    https://www.healthline.com › health › fit…

    19 Exercises for Upper Back Pain, Neck Pain, Tight …

    Mar 13, 2024 · Learn how to stretch and strengthen the muscles in your neck, shoulders, and upper back with dynamic and static exercises. Find a sample routine, tips, and FAQs to help you relieve pain and improve posture.

     
  4. Women's Health
    https://www.womenshealthmag.com › fitn…

    8 Best Upper Back Stretches, According To Physical …

    Dec 26, 2022 · Upper back tension from sitting at a desk, looking at your phone, or sleeping. These are the best stretches, according to experts.

  5. Hinge Health
    https://www.hingehealth.com › ... › upp…

    6 Best Upper Back Stretches Recommended for Pain …

    Jan 23, 2024 · Learn how to stretch and strengthen your upper back muscles with six exercises recommended by Hinge Health physical therapists. These moves can help ease pain, improve posture, and prevent future discomfort.

  6. Kaiser Permanente
    https://healthy.kaiserpermanente.org › ...

    Healthy Upper Back: Exercises - Kaiser Permanente

  8. Healthline
    https://www.healthline.com › ... › desker…

    4 Upper Back Stretches You Can Do at Your Desk

    Mar 21, 2019 · Learn how to prevent back pain with four simple exercises that you can do at your desk. Neck rolls, shoulder shrugs, shoulder rolls, and butterfly wings can help improve your posture and circulation.

  9. Medical News Today
    https://www.medicalnewstoday.com › a…

    8 stretches for upper back pain relief - Medical News …

    Jul 22, 2024 · Learn how to do 8 stretches for upper back pain relief, including dynamic, desk, and static stretches. Find out how to warm up, when to contact a doctor, and what exercises to avoid.

  10. Posture Direct
    https://www.posturedirect.com › upper …

    13 Upper Back Stretches for Pain Relief - Posture Direct

    Oct 18, 2021 · Learn how to stretch and strengthen your upper back muscles and joints with these simple exercises. Find out how to release tight muscles, improve posture, and prevent pain in the upper back region.

  11. Real Simple
    https://www.realsimple.com › health › fi…

    3 Upper Back Stretches That Help Relieve Pain and …

    Apr 4, 2024 · Learn how to do three easy stretches for upper back and neck pain from a physical therapist. These exercises can help improve your posture, mobility, and reduce tension and stress.

  12. Shoulder Pain Explained
    https://www.shoulder-pain-explained.co…

    Best Stretches For Upper Back Pain And Stiffness

    Learn how to stretch your upper back muscles and relieve pain and stiffness with these easy exercises. Find out the best stretches for upper back pain, how to do them and when to use them.