Upper back pain · Stretch and strengthen
Stretches and Exercises for Upper Back Pain: A Printable Home Program
For a stiff, achy upper back from sitting and screens: loosen the mid-back with gentle stretches and rotations, then strengthen the muscles between the shoulder blades.
Reviewed by a licensed physical therapist on the HEPonDemand team
For therapists: opens the program builder with these 8 exercises. Set the sets and reps, then print it or save it as a PDF for your patient.
The exercises
- 1.Cat-Cow
- 2.Child's Pose
- 3.Thread the Needle
- 4.Open Book
- 5.Thoracic Extension on Foam Roller
- 6.Chin Tuck
- 7.Shoulder Wall Slides
- 8.Seated Band Row
Every recovery is different. Do only the exercises your surgeon or therapist gives you, with the sets, reps and frequency they set. Stop and check with them if you feel sharp pain. This page is general information, not medical advice.
Link to this program from your website
Clinics and schools are welcome to add it to a patient resources page. Copy this link and paste it into your site:
<a href="https://hepondemand.com/exercises/programs/upper-back-pain">Stretches and Exercises for Upper Back Pain: A Printable Home Program</a>