Upper Back or Neck Pain/Tightness

Are you experiencing upper back or neck pain? If so, these stretches are great to help relieve pain or tightness. Each stress should be held for about 15-20 seconds per side about once per day. 

Upper Trapezius Stretch: works neck and upper back muscles, this stretch can be performed either sitting or standing, place one hand on the opposite side of your head and then bring your head down towards your shoulder. Hold for about 15-20 seconds and then do the other side. Make sure not to press down too hard. 

Shoulder Roll: works shoulders, upper back and neck, start standing upright with arms down at your sides, roll shoulders backwards and then forwards about 5 on each side side and then repeat one more time. 

Thread the Needle: Works neck and upper back, start on your hands and knees, lift your right hand and place it under the left shoulder with head resting on the flooor. Hold for about 15-20 seconds and then repeat on the other side. 

These exercises are great to do as part of your warm up during a workout or at least once a day with neck or upper back pain or tightness. For all of these stretches, do what feels the best for you while listening to your body.