Business Insights
  • Home
  • Medical Tips
  • Physical Activity
  • Wellness and Health
  • Nutrition
  • Labor Wellbeing
  • Videos

Archives

  • October 2025
  • September 2025
  • August 2025
  • July 2025
  • June 2025
  • May 2025
  • April 2025
  • March 2025
  • February 2025
  • January 2025
  • December 2024
  • November 2024
  • October 2024
  • September 2024
  • August 2024
  • July 2024
  • June 2024
  • May 2024
  • April 2024
  • February 2024
  • December 2023
  • November 2023
  • October 2023
  • August 2023
  • July 2023
  • April 2023
  • March 2023
  • February 2023
  • December 2022

Categories

  • Labor Wellbeing
  • Medical Tips
  • Nutrition
  • Physical Activity
  • Videos
  • Wellness and Health
Medica Tips
Business Insights
  • Home
  • Medical Tips
  • Physical Activity
  • Wellness and Health
  • Nutrition
  • Labor Wellbeing
  • Videos
9 Stretches for Upper Back Pain and Better Posture
  • Physical Activity

9 Stretches for Upper Back Pain and Better Posture

  • October 5, 2025
  • wpadmin
Total
0
Shares
0
0
0
Total
0
Shares
Share 0
Tweet 0
Pin it 0

Ease shoulder and neck muscle tension fast with these moves

9 Stretches for Upper Back Pain and Better Posture

(Photo: Stretches: Riya Davda; Design: Ayana Underwood/Canva)

Published October 5, 2025 07:42PM

Now and then, I catch myself subtly squeezing my shoulder blades together or doing stretches while sitting at my laptop, in long conferences, or even waiting at the airport. It feels surprisingly satisfying, almost like a mini reset. Eventually, I learned why: my shoulders were constantly in a rounded, forward slump, and that slight squeeze was my body’s way of relieving upper back pain and tension.

Over time, I realized I wasn’t alone in craving an upper back release. As a yoga teacher, I hear more and more students ask for “upper back opening” practices. The students vary in age and profession—whether they’re corporate clients, college students, stay-at-home parents, or even athletes—yet they all echo the same need.

9 Stretches for Upper Back Pain and Better Posture

Releasing tension in the upper back helps improve your posture and contributes to moving with more ease in everyday life. Here are nine stretches, inspired by yoga poses, you can do right now to relieve upper back pain.

1. Eagle Arms

Image of yoga teacher Riya Davda in Eagle arms.

How to Do It:

  • Sit or stand tall.
  • Reach your arms in front of your chest.
  • Wrap your left arm over your right, crossing at the elbows.
  • Bend your elbows and press your forearms and the backs of your hands together.
  • Lift your elbows slightly away from your chest in Eagle arms.
  • Stay for five to seven breaths.
  • Switch sides.

2. Cat-Cow

Image of yoga teacher Riya Davda in Cat Pose.

How to Do It:

  • Come to your hands and knees.
  • As you inhale, lift your chest and arch your upper back in Cow Pose.
  • As you exhale, draw your shoulder blades apart, round your back, lower your chin toward your chest, and press your hands into the mat in Cat Pose.
  • Repeat for six to eight rounds of breath.

3. Supported Seated Twist 

Image of yoga teacher Riya Davda in seated twist.

How to Do It:

  • Sit cross-legged on the mat or a block.
  • Place your right hand on your left knee or thigh as you twist to the left and place your left hand or fingertips on the mat outside your left hip.
  • Stay in the stretch for five breaths on each side.

4. Thread the Needle Pose 

How to Do It:

  • Come to your hands and knees.
  • Slide your right arm behind your left wrist and rest your right shoulder and cheek on the mat.
  • Keep your hips stacked over your knees. (Tip: To increase the stretch, gently press your left palm into the mat.)
  • Stay for five breaths.
  • Switch sides.

5. Half Lord of the Fishes Pose

How to Do It:

  • Sit cross-legged on the mat.
  • Cross your right knee over your left and plant your right foot on the mat.
  • Draw your feet a little closer toward your hips.
  • Place your right hand on the mat outside your right hip.
  • Inhale and reach your left hand toward the ceiling.
  • Exhale and lower your left elbow to your outer right knee.
  • Press your knee and elbow together.
  • Twist toward the right, turning your gaze over your shoulder.
  • Stay for five to seven breaths
  • Switch sides.

6. Forward Fold With Bound Arms

How to Do It:

  • Stand with your feet hip-width apart.
  • Interlace your fingers behind your back, straighten your arms as much as possible, and hinge forward from your hips.
  • Let your hands reach toward the ceiling as you release your head toward the mat.
  • Stay here for five to seven breaths.

7. Cow Face Arms

How to Do It:

  • Sit in a comfortable position.
  • Reach your right arm to the side with your palm facing the wall behind you.
  • Exhale and bend your elbow so your right hand is behind your back.
  • Inhale and reach your left arm toward the ceiling with your palm facing the wall in front of you.
  • Bend your elbow and reach for your right hand, clasping hands together in Cow Face arms. (Tip: If your hands don’t meet, grasp a strap or towel between your hands.)
  • Stay here for five to seven breaths.
  • Switch sides.

8. Baby Cobra Pose

How to Do It:

  • Lie on your belly with your elbows bent and your palms flat on the mat underneath your shoulders.
  • As you inhale, lift your chest a few inches off the mat, drawing your elbows toward your ribs.
  • Lower your shoulder blades away from your ears in Baby Cobra Pose.
  • Stay here for five to seven breaths, then release.

9. Fish Pose

How to Do It:

  • Lie on your back.
  • Prop yourself onto your forearms.
  • Draw your elbows toward your ribcage.
  • Lift your chest and gently release your head back, resting the crown of your head on the mat.
  • Stay here for five breaths, then release.

Want more Outside health stories? Sign up for the Bodywork newsletter. Ready to push yourself? Enter MapMyRun’s You vs. the Year 2025 running challenge.


Source link

Total
0
Shares
Share 0
Tweet 0
Pin it 0
wpadmin

Previous Article
Motivational Interviewing for Physical Activity
  • Videos

Motivational Interviewing for Physical Activity

  • October 5, 2025
  • wpadmin
Read More
Next Article
Must Have Magnesium Foods for a Healthy Lifestyle ✅✅ #health #nutrition #minerals #magnesium
  • Videos

Must Have Magnesium Foods for a Healthy Lifestyle ✅✅ #health #nutrition #minerals #magnesium

  • October 6, 2025
  • wpadmin
Read More
You May Also Like
It’s True, the The Life of a Showgirl Is an Athletic Feat
Read More
  • Physical Activity

It’s True, the The Life of a Showgirl Is an Athletic Feat

  • wpadmin
  • October 3, 2025
9 Stretches for Backpackers
Read More
  • Physical Activity

9 Stretches for Backpackers

  • wpadmin
  • September 30, 2025
Does Your Personality Type Influence Workout Habits?
Read More
  • Physical Activity

Does Your Personality Type Influence Workout Habits?

  • wpadmin
  • September 30, 2025
How to Stop Thigh Chafing
Read More
  • Physical Activity

How to Stop Thigh Chafing

  • wpadmin
  • September 28, 2025
4 Glute Exercises to Get Rid of Knee Pain
Read More
  • Physical Activity

4 Glute Exercises to Get Rid of Knee Pain

  • wpadmin
  • September 28, 2025
BeaverFit to host fourth annual AUSA Human Performance Pavilion
Read More
  • Physical Activity

BeaverFit to host fourth annual AUSA Human Performance Pavilion

  • wpadmin
  • September 22, 2025
5 Yoga Poses for Mobility
Read More
  • Physical Activity

5 Yoga Poses for Mobility

  • wpadmin
  • September 22, 2025
TX – Houston – Thomas R. Wussow Park
Read More
  • Physical Activity

TX – Houston – Thomas R. Wussow Park

  • wpadmin
  • September 22, 2025

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Recent Posts

  • Must Have Magnesium Foods for a Healthy Lifestyle ✅✅ #health #nutrition #minerals #magnesium
  • 9 Stretches for Upper Back Pain and Better Posture
  • Motivational Interviewing for Physical Activity
  • 7 Healthy Lifestyle You Must Follow 🤯💯 #healthytips #shortsfeed #lifestyle
  • Dr. Stacy Sims: Female-Specific Exercise & Nutrition for Health, Performance & Longevity

Recent Comments

  1. @ravitejag91 on Must Have Magnesium Foods for a Healthy Lifestyle ✅✅ #health #nutrition #minerals #magnesium
  2. @knowledgeandqa on Must Have Magnesium Foods for a Healthy Lifestyle ✅✅ #health #nutrition #minerals #magnesium
  3. @ClaudiaVirginiaAlarconBenavide on Must Have Magnesium Foods for a Healthy Lifestyle ✅✅ #health #nutrition #minerals #magnesium
  4. @MelodyMelody-c2c on Must Have Magnesium Foods for a Healthy Lifestyle ✅✅ #health #nutrition #minerals #magnesium
  5. @DrRanbirAulakh on Must Have Magnesium Foods for a Healthy Lifestyle ✅✅ #health #nutrition #minerals #magnesium
Featured Posts
  • Must Have Magnesium Foods for a Healthy Lifestyle ✅✅ #health #nutrition #minerals #magnesium 1
    Must Have Magnesium Foods for a Healthy Lifestyle ✅✅ #health #nutrition #minerals #magnesium
    • October 6, 2025
  • 9 Stretches for Upper Back Pain and Better Posture 2
    9 Stretches for Upper Back Pain and Better Posture
    • October 5, 2025
  • Motivational Interviewing for Physical Activity 3
    Motivational Interviewing for Physical Activity
    • October 5, 2025
  • 7 Healthy Lifestyle You Must Follow 🤯💯 #healthytips #shortsfeed #lifestyle 4
    7 Healthy Lifestyle You Must Follow 🤯💯 #healthytips #shortsfeed #lifestyle
    • October 4, 2025
  • Dr. Stacy Sims: Female-Specific Exercise & Nutrition for Health, Performance & Longevity 5
    Dr. Stacy Sims: Female-Specific Exercise & Nutrition for Health, Performance & Longevity
    • October 3, 2025
Recent Posts
  • It’s True, the The Life of a Showgirl Is an Athletic Feat
    It’s True, the The Life of a Showgirl Is an Athletic Feat
    • October 3, 2025
  • general knowledge || quiz | spinal cord | health tips #healthtips #health #tips
    general knowledge || quiz | spinal cord | health tips #healthtips #health #tips
    • October 2, 2025
  • healthy eating tips that work for me, and my body 🤍
    healthy eating tips that work for me, and my body 🤍
    • October 1, 2025
Categories
  • Labor Wellbeing (18)
  • Medical Tips (10)
  • Nutrition (40)
  • Physical Activity (266)
  • Videos (432)
  • Wellness and Health (53)
Medica Tips
  • Privacy Policy
  • DMCA
  • Terms of Use
Health & Care Advices

Input your search keywords and press Enter.