Advertising
Advertising

Last Updated on October 30, 2018

7 Killer Upper Back Stretches to Reduce Pain and Boost Endurance

7 Killer Upper Back Stretches to Reduce Pain and Boost Endurance

Building and maintaining a strong upper back depends not only on strength-training, but stretching and nutrition as well. Stretching the upper back muscles, along with a healthy diet can help alleviate pain while improving endurance.

Did you know that stretching your upper back builds endurance for sports, your job – which may require heavy lifting – and simple, everyday activities? Many people who exercise don’t recognize the importance of having a strong upper back, and often neglect this part of the body, focusing more on the lower back where injuries are more prone to occur.

Upper back endurance is necessary for runners, hikers, golfers, tennis players, bowlers, cyclists; the list goes on and on. If saving time is important to you, you want to reduce chronic back pain, boost your energy levels, or you simply need ways to get through a day at the office while confined to a computer, you’ll begin to understand why the following upper back stretches and exercises are necessary.

Here are seven stretches, combined with exercises, to help you maintain a strong upper back:

1. Lat Pull-Downs

By contracting and lengthening your latissimus dorsi muscles, trapezius, deltoids, rhomboids, teres major, along with the other muscles groups in and around your upper back, you are building muscle endurance and increasing mobility.

Seated at a lat pull-down machine, select a weight stack that is comfortable. Remember, you’re not preparing for a bodybuilding competition, you just want to exercise the back, so heavy weight is unnecessary.

Grab the wide bar above your head, palms down, and using a wide grip, pull the bar down to your chest and contract your upper back muscles.

Keep your head up, looking at the bar. This also helps keep your spine straight and provides a clearance so that the bar doesn’t hit your face. Slowly return the bar to the top and repeat for 15 reps. Do three to four sets.

Advertising

Here’s the correct technique by Denice Moberg:

2. Indoor Rowing

If upright exercises like walking on the treadmill or running outdoors bore you, you can strengthen your core using a rowing machine. Not only will you chisel your back, but the elongation of the upper back during the stroke motion creates a good stretch.

First, select a tension that is challenging but not a struggle. Make sure that your feet are securely placed in the machine’s foot straps, nice and tight to prevent the feet from moving while rowing.

Next, slide yourself in the rowing saddle forward toward the row bar and pull the bar toward the mid-section of your trunk area, which is the finish. Pulling the bar, bring your elbows beyond your back while contracting your upper muscles and rear shoulders.

Your back should be straight with a slight angle of around 100 degrees. Do not hunch.

During the catch, your legs should be at a 90 degree angle while locking out your arms completely. As a stretching exercise, repeat this motion for five minutes.

Here’s how you can do it:

3. Side Plank Rotation

If you’re short on time, floor exercises such as planks strengthen your core and can be done at home or during your lunch break at work. They can be done in 30 to 60 second increments.

Advertising

There are a few plank variations:

The low-position forearm plank in which your body weight is supported by your elbows; the straight-arm plank, which is a high-position plank; side plank in which your body is turned to one side and supported by one straightened arm; the stability-ball plank which is more challenging for your trunk; and the plank that gives you a good stretch is the side plank rotation.

To begin the side plank rotation, begin in the high plank position. Slowly turn your body to one side while stacking one foot on top of the other. Extend the opposite arm toward the ceiling and as you lower your arm, reaching underneath your body and rotating your trunk.

Done properly, you will feel the stretch along your rhomboids and shoulders. Repeat the rotation – reaching and tucking – 10 times. Switch sides.

Here’s a Side Plank Rotation demonstrated by Train Aggressive:

4. Yoga Stretches

A good way to incorporate breathing with stretching and gain flexibility in your core is Kundalini yoga – an intense yoga practice – gets your blood flowing and works wonders for the spine and posture.

The “Cat-Cow” pose is a great upper back warm-up, and when combined with the “Breath Of Fire”[1] or “fast breathing,” energy is sent through the entire body which stimulates the flow of cell activity and increases lung capacity.

On all fours, arms straight and directly below your shoulders, and knees directly below your hips, hunch your back, inhaling as you tuck your head into your chest, then exhale while arching your back and raise your head toward to sky.

Advertising

The rapid inhaling and exhaling in this exercise is known as the “Breath Of Fire,” as mentioned above. Increase the pace of both the “Cat-Cow” and “Breath Of Fire” and repeat this movement for up to five minutes.

This is how to do a Cat-Cow pose for energy:

5. Side Bends

This is a simple stretch to elongate the space between your ribs and increase range of motion, which helps achieve flexibility in the abdominals, spine, and lateral core.

Seated or standing with your back straight, raise your arms above your head and firmly hold your wrist. Gently pull your trunk to one side and hold for 20 to 30 seconds. When finished, repeat on opposite side.

Note: If standing, keep your feet shoulder width apart, if seated keep your feet flat on the floor.

Let’s take a look at how to do a standing side bend:

6. Pole Stretch

By creating opposing force and pulling on a stationary object, you are stretching your lats. The upper sides of your back. Here, you are performing a static stretch which is a stretch held beyond its normal range.

Find a pole, mounted gym apparatus, or other floor-affixed object and, while standing, pull on the object with slightly bent knees and back flat at a 45-degree angle.

Advertising

Continue to pull while extending your arms, feeling the stretch in your lats and rhomboid muscles. Hold for 30 seconds. Repeat if needed.

7. Shoulder Blade Stretch

The shoulder blades are connected to the rhomboid muscles in the upper back. Sudden, quick movements like pulling a heavy object or even tossing a near-weightless object overhead, like a tennis ball during a serve, can strain the unstretched muscles between your shoulder blades, causing spasms.

Here’s how to avoid muscle strain:

Standing tall with feet shoulder width apart, gently pull your elbow across your chest, just beneath your chin, and hold for 15 seconds. If you do not feel immediate relief, try lowering or raising the elbow and perform the stretch again. Different angles can make a big difference.

There you have it – Seven upper back stretches and exercises to reduce pain and improve endurance. But while upper back stretches are important, a diet rich in antioxidants is equally key.

Bonus Tip: Getting a Diet Rich in Antioxidants

Antioxidants, also known as “Super Foods,” prevent the build up of free radicals in your body and control oxidative stress. These free radicals are toxins that get in the way of endurance, flexibility, and cause inflammation, among other fitness obstacles.

How do you incorporate antioxidants into your diet? Here are some common foods and beverages rich in antioxidants:

A good combination of quick and easy targeted cardiovascular exercises, static stretches, range-of-motion stretches, and yoga poses can increase upper back endurance and boost your energy levels, making your activities – both sedentary and active – manageable and fun.

Once you begin to incorporate these methods of relief into your routine, you will begin to walk taller, run farther, and hike longer!

Editors’ Picks on Stretching Exercises

Featured photo credit: Geert Pieters via unsplash.com

Reference

[1] Yogapedia: Breath of Fire

More by this author

Terri West

Certified Fitness Trainer & Nutrition Specialist

8 Best Cardio Workouts for Efficient Weight Loss 17 Weight Loss Recipes That Are Incredibly Nutritious and Super Delicious Try These Flexibility Stretches to Enhance Your Daily Workout The Best Fitness Plan for You Based on Your Body Type 7 Killer Upper Back Stretches to Reduce Pain and Boost Endurance

Trending in Physical Strength

1 7 Best Probiotic Supplements (Recommendation & Reviews) 2 7 Best Weight Loss Supplements That Are Healthy and Effective 3 8 Beginner Yoga Tips for Just About Anyone 4 13 Most Common Muscle Building Mistakes to Avoid 5 How to Find Weight Loss Meal Plans That Work for You

Read Next

Advertising
Advertising
Advertising

Last Updated on March 13, 2019

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

Have you gotten into a rut before? Or are you in a rut right now?

You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

1. Work on the small tasks.

When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

2. Take a break from your work desk.

Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

Advertising

3. Upgrade yourself

Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

4. Talk to a friend.

Talk to someone and get your mind off work for a while.

Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

5. Forget about trying to be perfect.

If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

Just start small. Do what you can, at your own pace. Let yourself make mistakes.

Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

Advertising

6. Paint a vision to work towards.

If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

7. Read a book (or blog).

The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

Check out the best selling books; those are generally packed with great wisdom.

8. Have a quick nap.

If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

Advertising

9. Remember why you are doing this.

Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

10. Find some competition.

Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

11. Go exercise.

Since you are not making headway at work, might as well spend the time shaping yourself up.

Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

Advertising

Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

12. Take a good break.

Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

More Resources About Getting out of a Rut

Featured photo credit: Joshua Earle via unsplash.com

Read Next