How To Stretch For Back Pain 3: Upper Back
Spine Roller. If you work at a desk all day, you probably have poor posture… and if you
have poor posture, you probably have upper back pain. This stretch can work out the kinks—just
don’t hold back. You will need Comfortable clothes A large towel 2 large rubber bands
A floor and a 3- to 5-inch-diameter foam roller. Step 1. Fold the large towel in half lengthwise
and roll it very tightly, creating a cylinder that’s 3-5 inches in diameter. Replace the
rolled towel with a foam roller, a common and inexpensive physical therapy tool. Step
2. Place one rubber band around the rolled towel near each end to keep it tightly rolled.
Step 3. Place the rolled towel on the floor where you will lie so that it will be perpendicular
to your body. Step 4. Lie on your back on the floor so the rolled towel is at the base
of your shoulder blades. Your knees should be bent and your feet flat on the floor. Step
5. Cradle your head by cupping the upper part of the back of your head in your interlaced
fingers. Bring your elbows toward each other so that your arms are along either side of
your face. Step 6. Lie back over the rolled towel so that you are arching your upper back.
Pull your belly button in toward your spine and keep your chin slightly tucked. Make sure
your knuckles, tailbone, and bottom of your lower back are against the floor. Step 7.
Hold for 5 seconds. Step 8. Rise up slightly, slide the rolled towel up 1 inch, and repeat
the stretch. Step 9. Continue rising up, sliding the rolled towel 1 inch higher, and repeating
the stretch until you have stretched from the base to the tops of your shoulder blades.
And then, yup—back off. Did you know Fifty percent of working Americans suffer back pain