Reaching Upper Back Stretch
- Sit in a squatting position while facing a pole or door edge
- Hold onto the pole with one hand
- Lean backwards away from the pole
Primary muscles: Trapezius. Rhomboids. Latissimus dorsi. Posterior deltoid.
Secondary muscles: Teres major.
Injury where stretch may be useful: Neck muscle strain. Whiplash (neck sprain). Cervical nerve stretch syndrome. Wry neck (acute torticollis). Upper back muscle strain. Upper back ligament sprain. Impingement syndrome. Rotator cuff tendonitis. Shoulder bursitis. Frozen shoulder (adhesive capsulitis).
Note: Keep your body relaxed during the stretch, allowing your upper back to round out and your shoulder blades to separate. When you lean backwards, let the weight of your body do the stretching.