Benefits of Stretching: Upper and Lower Back, Neck, and Shoulder Stretches
Stretching your body is one of the most beneficial activities you can do for yourself.[0] Regular stretching can help improve your posture, reduce stress, and prevent injuries. It can also help improve your performance and increase your flexibility.[1] Here are some of the best stretches for your upper and lower back, neck, and shoulders.
For your upper back, try the Cat/Cow stretch.[2] This exercise is a staple in many yoga classes and can help loosen up your hips, shoulders, and arms. To do it, get on your hands and knees with your wrists under your shoulders and your knees under your hips. Alternately arch and round your back, and hold each position for a few breaths. To deepen the stretch, add some lateral flexion by shifting your hips left and right while keeping your arms stationary.[3]
Another great stretch for your upper back is the Thread the Needle stretch.[3] This stretch can help reduce tension, enhance mobility, and boost flexibility in the upper back, neck, and shoulders. To do it, start on your hands and knees with your wrists under your shoulders and your knees under your hips. Extend your right arm, placing it under your left arm and onto the floor with your shoulder.[1] Maintain a lowered head and hold this posture for a few inhalations and exhalations, then switch to the other side and repeat.
Child’s Pose is also an excellent stretch for your upper back and neck.[2] Position yourself on your heels and extend both arms out in front. Maintain a lowered head position and stay in this posture for a few breaths, allowing your neck and upper back to become relaxed.
For your lower back, try the kneeling hip flexor stretch. This stretch increases flexibility in the hip flexors, and you can add some lateral flexion to it by shifting your hips left and right while keeping your arms stationary. Another great stretch for your lower back is the double version of the same exercise.
You can also do deep squats to open up the hip muscles and gently stretch the calves, hamstrings, quadriceps, and gluteus maximus.[0]
To stretch your shoulders, arms, and wrists, try the finger and elbow stretch. Wrap your right hand behind your back, palm facing away from you, and try to clasp both hands together. You can also try the shrug exercise to stretch your shoulders and arms.
0. “Stretching for Splits: How to Achieve Your First Splits?” Sportskeeda, 13 Feb. 2023, https://www.sportskeeda.com/health-and-fitness/stretching-splits-how-achieve-your-first-splits
1. “Best Upper Back Stretches to Get a Good Posture” Sportskeeda, 9 Feb. 2023, https://www.sportskeeda.com/health-and-fitness/best-upper-back-stretches-get-good-posture
2. “I’m a personal trainer and I swear by these 5 stretches to relieve tight shoulders” Tom’s Guide, 15 Feb. 2023, https://www.tomsguide.com/news/im-a-personal-trainer-and-i-swear-by-these-5-shoulder-stretches-to-relieve-tight-shoulders
3. “The 12 Best Thoracic Spine Stretches for a Healthier, More Mobile Upper Back – Fitness Volt” Fitness Volt, 8 Feb. 2023, https://fitnessvolt.com/best-thoracic-spine-stretches/
