{"id":240,"date":"2022-03-10T22:44:18","date_gmt":"2022-03-10T22:44:18","guid":{"rendered":"https:\/\/themelbournechiropractor.com.au\/blog\/?p=240"},"modified":"2022-03-10T22:44:23","modified_gmt":"2022-03-10T22:44:23","slug":"best-upper-back-stretches-in-2022-for-back-pain","status":"publish","type":"post","link":"https:\/\/themelbournechiropractor.com.au\/blog\/best-upper-back-stretches-in-2022-for-back-pain\/","title":{"rendered":"Best Upper Back Stretches in 2022 for Back Pain!"},"content":{"rendered":"\n<p><a href=\"https:\/\/themelbournechiropractor.com.au\/back-pain\">Upper Back Pain<\/a> can become debilitating and extremely annoying when it continues to annoy you throughout the day. <a href=\"https:\/\/themelbournechiropractor.com.au\/about\">Our practitioners<\/a> have put together for you the <strong>Top 3 Upper Back Stretches<\/strong> that will help alleviate and minimise your Upper Back pain!<\/p>\n\n\n\n<p><strong>Upper Back Erector Spinae Stretch (Upper Back Muscles)<\/strong><br><span style=\"text-decoration: underline;\">Procedure:<\/span> (2 variations)<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>(Standing) Standing upright \u201chug yourself\u201d <\/li><li>Curl your upper body towards your stomach<br><\/li><li>(Seated) sitting in a chair or on a floor \u201chug yourself\u201d<\/li><li>Curl your upper body towards your stomach<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-full is-resized is-style-default\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/themelbournechiropractor.com.au\/blog\/wp-content\/uploads\/2022\/03\/origin.jpg?resize=130%2C347&#038;ssl=1\" alt=\"TMCUpperBackStretch.jpg\" class=\"wp-image-241\" width=\"130\" height=\"347\" srcset=\"https:\/\/i0.wp.com\/themelbournechiropractor.com.au\/blog\/wp-content\/uploads\/2022\/03\/origin.jpg?w=224&amp;ssl=1 224w, https:\/\/i0.wp.com\/themelbournechiropractor.com.au\/blog\/wp-content\/uploads\/2022\/03\/origin.jpg?resize=112%2C300&amp;ssl=1 112w\" sizes=\"auto, (max-width: 130px) 100vw, 130px\" data-recalc-dims=\"1\" \/><figcaption>Standing Variation Upper Back Stretch<\/figcaption><\/figure>\n\n\n\n<p>Recommended Tasks:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Hold the stretch for 30 seconds.<\/li><li>Perform the stretch 3 times.<\/li><li>Rest for 15-30 seconds between stretches.<\/li><li>Complete this stretch twice per day.<br><strong>Special Instructions:<\/strong><br>\u2022 Take the muscle to a point of gentle and comfortable pulling<br>\u2022 If you feel increasing tightness, discomfort or pain, ease off the stretch until you find a point your muscle can relax<br>\u2022 Breathe normally throughout, focusing on relaxation<\/li><\/ul>\n\n\n\n<p><strong>Latissimus Dorsi Stretch (Unilateral Upper back stretch)<\/strong><br><span style=\"text-decoration: underline;\">Procedure:<\/span> (2 variations)<br><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>(Standing\/Seated) Move your arm over your head (scratch your back)<\/li><li>With the other arm push backwards just below the elbow<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>(Forward Lean) Place your arms forward onto a support (wall, chair, bench)<\/li><li>Gently drop your chest and trunk, between your arms, toward the floor.<br><\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-full is-style-default\"><img loading=\"lazy\" decoding=\"async\" width=\"460\" height=\"345\" src=\"https:\/\/i0.wp.com\/themelbournechiropractor.com.au\/blog\/wp-content\/uploads\/2022\/03\/v4-460px-Stretch-Your-Latissimus-Dorsi-Step-9.jpg?resize=460%2C345&#038;ssl=1\" alt=\"TMCLatDorsiStretch.jpg\" class=\"wp-image-242\" srcset=\"https:\/\/i0.wp.com\/themelbournechiropractor.com.au\/blog\/wp-content\/uploads\/2022\/03\/v4-460px-Stretch-Your-Latissimus-Dorsi-Step-9.jpg?w=460&amp;ssl=1 460w, https:\/\/i0.wp.com\/themelbournechiropractor.com.au\/blog\/wp-content\/uploads\/2022\/03\/v4-460px-Stretch-Your-Latissimus-Dorsi-Step-9.jpg?resize=300%2C225&amp;ssl=1 300w\" sizes=\"auto, (max-width: 460px) 100vw, 460px\" data-recalc-dims=\"1\" \/><figcaption>Forward Lean Stretch Variation Upper Back Stretch<\/figcaption><\/figure>\n\n\n\n<p><span style=\"text-decoration: underline;\">Recommended Tasks:<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Hold the stretch for 30 seconds.<\/li><li>Perform the stretch 3 times.<\/li><li>Rest for 15-30 seconds between stretches.<\/li><li>Complete this stretch twice per day.<br><strong>Special Instructions:<\/strong><br>\u2022 Stop if Pins and needles, numbness or paraesthesia begins to occur during the stretch<br>\u2022 Take the muscle to a point of gentle and comfortable pulling<br>\u2022 If you feel increasing tightness, discomfort or pain, ease off the stretch until you find a point your muscle can relax<br>\u2022 Breathe normally throughout, focusing on relaxation<\/li><\/ul>\n\n\n\n<p><strong>Teres Minor\/Major Stretch (Lat Stretch)<\/strong><br><span style=\"text-decoration: underline;\">Procedure:<\/span> (2 variations)<br><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>(Standing\/Seated Ver.1) Move the arm (side needed to be stretched) underneath your opposite armpit<\/li><li>Pull with your other hand from the elbow directly outwards<br><\/li><li>(Standing\/Seated Ver.2) Move your arm over your head (scratch your back)<\/li><li>With the other arm pull your arm to the opposite side (holding just below the elbow)<br><\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-full is-style-default\"><img loading=\"lazy\" decoding=\"async\" width=\"218\" height=\"320\" src=\"https:\/\/i0.wp.com\/themelbournechiropractor.com.au\/blog\/wp-content\/uploads\/2022\/03\/Overhead_Triceps_Stretch.webp?resize=218%2C320&#038;ssl=1\" alt=\"TMCTeresStretch.jpg\" class=\"wp-image-245\" srcset=\"https:\/\/i0.wp.com\/themelbournechiropractor.com.au\/blog\/wp-content\/uploads\/2022\/03\/Overhead_Triceps_Stretch.webp?w=218&amp;ssl=1 218w, https:\/\/i0.wp.com\/themelbournechiropractor.com.au\/blog\/wp-content\/uploads\/2022\/03\/Overhead_Triceps_Stretch.webp?resize=204%2C300&amp;ssl=1 204w\" sizes=\"auto, (max-width: 218px) 100vw, 218px\" data-recalc-dims=\"1\" \/><figcaption>Teres Minor\/Major Stretch Variation 2<\/figcaption><\/figure>\n\n\n\n<p><span style=\"text-decoration: underline;\">Recommended Tasks:<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Hold the stretch for 30 seconds.<\/li><li>Perform the stretch 3 times.<\/li><li>Rest for 15-30 seconds between stretches.<\/li><li>Complete this stretch twice per day.<br><strong>Special Instructions:<\/strong><br>\u2022 Stop if Pins and needles, numbness or paraesthesia begins to occur during the stretch<br>\u2022 Take the muscle to a point of gentle and comfortable pulling<br>\u2022 If you feel increasing tightness, discomfort or pain, ease off the stretch until you find a point your muscle can relax<br>\u2022 Breathe normally throughout, focusing on relaxation<\/li><\/ul>\n\n\n\n<p>*Note: If you are suffering from severe <a href=\"https:\/\/themelbournechiropractor.com.au\/back-pain\">Upper back pain<\/a>, shooting pains down the arms, difficulty deep breathing, <a href=\"https:\/\/themelbournechiropractor.com.au\/shoulder-pain\">troubles lifting limbs<\/a> due to soreness, <a href=\"https:\/\/themelbournechiropractor.com.au\/headaches\">headaches<\/a> or <a href=\"https:\/\/themelbournechiropractor.com.au\/blog\/can-a-chiropractor-help-with-migraines\/\">migraines<\/a> and need more than just a good stretch our team of practitioners are always happy to help and <a href=\"https:\/\/themelbournechiropractor.com.au\/book-now\">bookings<\/a> are available online 7 days a week! <\/p>\n\n\n\n<p><a href=\"https:\/\/themelbournechiropractor.com.au\/book-now\">https:\/\/themelbournechiropractor.com.au\/book-now<\/a><\/p>\n\n\n\n<p><strong>What Can Our Team Do To Help?<\/strong><\/p>\n\n\n\n<p>Depending on the severity of the injury or area of concern\u00a0<a href=\"https:\/\/themelbournechiropractor.com.au\/about\">our practitioners<\/a>\u00a0will treat accordingly to your complaint. Treatments that may be provided but are not limited to include:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><a href=\"https:\/\/themelbournechiropractor.com.au\/blog\/chiropractic-adjustments\/\">Spinal manipulation<\/a>, Activator Methods, Drop Piece, SOT and other adjustive techniques can help alleviate joints that have restriction such as ribs and spinal segments (LeFebvre, Peterson &amp; Haas, 2012)<\/li><li><a href=\"https:\/\/themelbournechiropractor.com.au\/blog\/can-a-chiropractor-help-with-flexibility\/\">PNF\/PIR\/prescribed stretching<\/a>&nbsp;\u2013 Stretching has shown to reduce pain, improve functionality of the wrist and hand also maintains strength and improves patients in both long and short-term outcomes.<\/li><li><a href=\"https:\/\/themelbournechiropractor.com.au\/massage-myotherapy\">Remedial Massage<\/a>, Trigger point therapy or use of <a href=\"https:\/\/themelbournechiropractor.com.au\/blog\/are-massage-guns-worth-the-investment\/\">handheld massager<\/a> \u2013 Have shown to decrease pain\/tenderness, enhance both range of motion and quality of life and influence flexibility (Shah et al., 2015) (Imtiyaz, Veqar &amp; Shareef, 2014)<\/li><li>Advice on daily living activities\/diet \u2013 This enables advice on how to change to make healthy &nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; actions into habits and may offer a valuable alternative with potential for long-term &nbsp; impact. (Gardner, Lally &amp; Wardle, 2012)<\/li><li><a href=\"https:\/\/themelbournechiropractor.com.au\/blog\/how-chiropractic-care-can-benefit-the-whole-family\/\">Prescribed exercises<\/a>&nbsp;\u2013 produce more beneficial outcomes in terms of increased strength, improved function and reduced pain scores. (Fernandes, Pedrinelli &amp; Hernandez, 2015)<\/li><li><a href=\"https:\/\/themelbournechiropractor.com.au\/dry-needling\">Dry Needling<\/a>&nbsp;or&nbsp;<a href=\"https:\/\/themelbournechiropractor.com.au\/cupping\">Cupping&nbsp;<\/a>to the surrounding musculature to help decrease tension and inflammation around the area of the hand and forearm.<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image is-style-default\"><img loading=\"lazy\" decoding=\"async\" width=\"854\" height=\"360\" src=\"https:\/\/i0.wp.com\/themelbournechiropractor.com.au\/blog\/wp-content\/uploads\/2022\/03\/TMC-LOGO-11.jpg?resize=427%2C180&amp;ssl=1\" alt=\"TMClogo.jpg\" class=\"wp-image-204\" srcset=\"https:\/\/i0.wp.com\/themelbournechiropractor.com.au\/blog\/wp-content\/uploads\/2022\/03\/TMC-LOGO-11.jpg?w=854&amp;ssl=1 854w, https:\/\/i0.wp.com\/themelbournechiropractor.com.au\/blog\/wp-content\/uploads\/2022\/03\/TMC-LOGO-11.jpg?resize=300%2C126&amp;ssl=1 300w, https:\/\/i0.wp.com\/themelbournechiropractor.com.au\/blog\/wp-content\/uploads\/2022\/03\/TMC-LOGO-11.jpg?resize=768%2C324&amp;ssl=1 768w\" sizes=\"auto, (max-width: 580px) 100vw, 580px\" \/><figcaption><a href=\"https:\/\/themelbournechiropractor.com.au\/\">https:\/\/themelbournechiropractor.com.au\/<\/a><\/figcaption><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>Upper Back Pain can become debilitating and extremely annoying when it continues to annoy you throughout the day. Our practitioners have put together for you the Top 3 Upper Back Stretches that will help alleviate and minimise your Upper Back pain! Upper Back Erector Spinae Stretch (Upper Back Muscles)Procedure: (2 variations) (Standing) Standing upright \u201chug [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":246,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"spay_email":"","footnotes":""},"categories":[1],"tags":[28,19,30,29,27,31,7],"class_list":["post-240","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorised","tag-acute-pain","tag-back-pain","tag-benefits-of-chiropractic","tag-chiropractic-care","tag-chronic-pain","tag-exercises","tag-stretches"],"jetpack_featured_media_url":"https:\/\/i0.wp.com\/themelbournechiropractor.com.au\/blog\/wp-content\/uploads\/2022\/03\/conditions_img_upperback.webp?fit=480%2C480&ssl=1","jetpack-related-posts":[{"id":371,"url":"https:\/\/themelbournechiropractor.com.au\/blog\/has-time-run-out-to-fix-your-posture\/","url_meta":{"origin":240,"position":0},"title":"Has Time Run Out To Fix Your Posture?","date":"9 April 2022","format":false,"excerpt":"Our Chiropractors at The Melbourne Chiropractor have seen first hand that poor posture can cause devastating affects on the bodies musculoskeletal system for both young and older patients. What they have found is areas of dysfunction caused by poor posture have influenced problems such as degeneration, sprains or strains or\u2026","rel":"","context":"In &quot;Uncategorised&quot;","img":{"alt_text":"PoorPostureTMC.jpg","src":"https:\/\/i0.wp.com\/themelbournechiropractor.com.au\/blog\/wp-content\/uploads\/2022\/04\/body-posture-1024x539-1.jpg?fit=1024%2C539&ssl=1&resize=350%2C200","width":350,"height":200},"classes":[]},{"id":499,"url":"https:\/\/themelbournechiropractor.com.au\/blog\/neck-pain-causes-treatment-options\/","url_meta":{"origin":240,"position":1},"title":"Neck Pain Causes &#038; Treatment Options!","date":"26 June 2022","format":false,"excerpt":"Neck Pain is a common issue and can sometimes put us in a difficult position where we start to look at various methods for a quick fix! Many stress in their upper back and neck which is the usual cause of neck pain. When there is an area of weakness\u2026","rel":"","context":"In &quot;Uncategorised&quot;","img":{"alt_text":"Neck-Pain-TMC.jpg","src":"https:\/\/i0.wp.com\/themelbournechiropractor.com.au\/blog\/wp-content\/uploads\/2022\/06\/NeckPain-Hero-BLOG.jpg?fit=1200%2C712&ssl=1&resize=350%2C200","width":350,"height":200},"classes":[]},{"id":522,"url":"https:\/\/themelbournechiropractor.com.au\/blog\/tradies-how-chiropractic-care-help\/","url_meta":{"origin":240,"position":2},"title":"Tradies &#038; How Chiropractic Care Helps?","date":"14 July 2022","format":false,"excerpt":"Working With A Broken Back Is Not Part Of The Job! Being a Tradesman is a tough gig making it ideal for the body to function at its best during strenuous work hours. It has been estimated that at least 1 in 4 people working in an intensive job suffer\u2026","rel":"","context":"In &quot;Uncategorised&quot;","img":{"alt_text":"Standing-Postures-TMC.jpg","src":"https:\/\/i0.wp.com\/themelbournechiropractor.com.au\/blog\/wp-content\/uploads\/2022\/07\/LXM9z-1.jpg?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":606,"url":"https:\/\/themelbournechiropractor.com.au\/blog\/how-to-correct-sway-back-posture\/","url_meta":{"origin":240,"position":3},"title":"How To Correct Sway Back Posture!","date":"31 August 2022","format":false,"excerpt":"The importance of good, straight posture can\u2019t be down played. However, by simply sitting up straight you will not correct incorrect\u00a0postures. 5 Reasons Why Posture Is Important: 1) Good posture helps you perform better2) Your body position looks and feels better3) An optimal posture helps your body function at a\u2026","rel":"","context":"In &quot;Uncategorised&quot;","img":{"alt_text":"Standing-Postures-TMC.jpg","src":"https:\/\/i0.wp.com\/themelbournechiropractor.com.au\/blog\/wp-content\/uploads\/2022\/07\/LXM9z-1.jpg?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":363,"url":"https:\/\/themelbournechiropractor.com.au\/blog\/can-chiropractors-help-with-back-pain\/","url_meta":{"origin":240,"position":4},"title":"Can Chiropractors Help With Back Pain?","date":"9 April 2022","format":false,"excerpt":"Back pain is known as the most common cause of bodily pain in Australia. It affects up to 90% of the population at least once throughout their life. There are many different forms of back pain ranging from acute to chronic with various symptoms associated with it. They may include\u2026","rel":"","context":"In &quot;Uncategorised&quot;","img":{"alt_text":"TreatLowBackTMC.jpg","src":"https:\/\/i0.wp.com\/themelbournechiropractor.com.au\/blog\/wp-content\/uploads\/2022\/04\/Utah-manual-chiropractic-adjustments.jpg?fit=999%2C667&ssl=1&resize=350%2C200","width":350,"height":200},"classes":[]},{"id":507,"url":"https:\/\/themelbournechiropractor.com.au\/blog\/top-5-exercises-in-2022-for-upper-back-pain\/","url_meta":{"origin":240,"position":5},"title":"Top 5 Exercises In 2022 For Upper Back Pain!","date":"30 June 2022","format":false,"excerpt":"Posture Pole Posture Pole Exercise This exercise is the most common type of exercise for both posture and upper back pain. This is because it is simplistic and is very easy to set yourself up in this position. It also exerts very little energy to complete and has amazing benefits\u2026","rel":"","context":"In &quot;Uncategorised&quot;","img":{"alt_text":"Yoga-for-backache-TMC.jpg","src":"https:\/\/i0.wp.com\/themelbournechiropractor.com.au\/blog\/wp-content\/uploads\/2022\/06\/Yoga-for-backache.webp?fit=700%2C415&ssl=1&resize=350%2C200","width":350,"height":200},"classes":[]}],"_links":{"self":[{"href":"https:\/\/themelbournechiropractor.com.au\/blog\/wp-json\/wp\/v2\/posts\/240","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/themelbournechiropractor.com.au\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/themelbournechiropractor.com.au\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/themelbournechiropractor.com.au\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/themelbournechiropractor.com.au\/blog\/wp-json\/wp\/v2\/comments?post=240"}],"version-history":[{"count":1,"href":"https:\/\/themelbournechiropractor.com.au\/blog\/wp-json\/wp\/v2\/posts\/240\/revisions"}],"predecessor-version":[{"id":247,"href":"https:\/\/themelbournechiropractor.com.au\/blog\/wp-json\/wp\/v2\/posts\/240\/revisions\/247"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/themelbournechiropractor.com.au\/blog\/wp-json\/wp\/v2\/media\/246"}],"wp:attachment":[{"href":"https:\/\/themelbournechiropractor.com.au\/blog\/wp-json\/wp\/v2\/media?parent=240"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/themelbournechiropractor.com.au\/blog\/wp-json\/wp\/v2\/categories?post=240"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/themelbournechiropractor.com.au\/blog\/wp-json\/wp\/v2\/tags?post=240"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}