This week I will give you a great upper back pain stretch for pain and one for neck strengthening. While I use these for people at the clinic with upper back pain due to rib problems I also use if for neck pain, and other causes of upper back pain.<\/p>\n\n\n\n
Last week we started a series on Upper Back pain and talked about how to decrease pain between the shoulder blades (due to ribs not moving well).\u00a0 If you missed it here is the link to the blog post: https:\/\/drkarenhudes.ca\/index.php\/2022\/08\/18\/upper-back-pain\/<\/a><\/p>\n\n\n\n So, the first one is a true stretch, and it is called the levator scapulae stretch. Really you want to do all stretches on both sides, but we are going to talk about this for the side of pain ok? I will talk you through this stretch for upper back pain and below is a link to a YouTube video I made so you can follow along more easily.<\/p>\n\n\n\n Let\u2019s pick the left side as the side of upper back pain for this example.\u00a0 First drop your chin to your chest. Now rotate your head to your right armpit so your nose is pointing in that direction.\u00a0 Now place your right hand over the top of your head and gently pull down. You should feel a stretch along the back left side of the neck and maybe all the way to your shoulder blade if you are doing this right.\u00a0 Next take your left hand and grab the back of the seat of your chair if you want a bigger stretch. Hold for at least 20-30 seconds or longer<\/p>\n\n\n\nUpper back pain stretch 1<\/h2>\n\n\n\n