A stretch for upper back pain

August 1, 2020

I’m so excited about this beautiful weather. I hope you are continuing to stay safe and healthy.

With the recent stresses of the coronavirus, working from home, and managing virtual school, many clients have come to me because of tension in their upper backs and necks. This simple 2-minute stretch helps to open the chest and front of the neck, which allows the upper back muscles to release.

*Please consult your doctor before doing anything contained in this post.

Let's stretch

What you need: a long foam roller or several towels rolled up lengthwise to create a thick roll and a pillow.

**For the purpose of instruction, I’ll refer to the foam roller or towels as “foam roller”.

How to stretch: Place the pillow at the top of the foam roller. Lay on your back with your head hanging off the foam roller and gently supported by the pillow. The foam roller should run from the base of your spine to the base of your neck. Your chin should be slightly tilted up. If your chin is extremely tilted up, prop your head with an extra pillow. Lay your arms in a comfortable, relaxed T-shape, with your palms facing the ceiling. Hold this stretch for 2 minutes. If it is uncomfortable to hold this position for 2 minutes, hold it as long as comfortable. When you have finished the stretch, slowly roll to one side to get out of the stretch.

How often to stretch: This depends on your body. In general, you can do this stretch 1-2 times per day.

*Please note: I am not a doctor and this is not intended as a substitute for medical advice, diagnosis, or treatment. You agree to hold harmless Mackey Massage and Wellness, LLC for all injuries and claims that arise from your use or misuse of the content above.

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