8 Upper Body Stretches For Your Achy Necks And Backs

You’ve heard that many people often skip leg day at the gym. In that case, it’d mean that people tend to focus on toning or building muscles in their upper body more.

Still, gym-goers like them also tend to suffer from stiff necks and shoulders. Why is that?

You wouldn’t drive a car that hasn’t been properly maintained, would you? Why, it could land you in a fatal accident! Your body is the same.

If you don’t maintain—stretch—your body, your muscles will only continue to contract over time, resulting in a stiff, achy neck!

And none of us are new to sore muscles, especially not in this technological era where many spend hours at their desks!

How, then, should we remedy our achy necks and stiff shoulders?

Since your muscles contract over time, you can maintain your body—your fleshly vessel in this mortal world—simply by stretching those muscles!

Of course, there are many benefits of stretching other than being just a cooldown routine after exercise or just to relieve muscle pain. You can also prevent muscle injury and increase your blood flow. Think about it, just by doing some neck stretches, you can easily improve the quality of your life.

So, without further ado, here are 8 easy ways for you to stretch those upper body muscles and give your body the self-care you deserve after a long day at work, or a sweat-filled training session! Try to make it a habit to do these stretching routines post-workout, and you will be sure to prevent soreness and stiffness in your spine as you work out the kinks in your back.

8 Best Upper Body Stretches (Static Stretches)

Listed below are a few shoulder stretches and mobility stretches that target your upper-body. These warm-up stretches can help relieve shoulder pain and other muscles in your upper torso, like your upper trapezius muscles and your lats.

1) Neck Roll

One of the most common stretches that can bring you near-instant relief from stiff necks that result from sitting still for an extended period of time.

1. You can sit, or stand, just make sure your back is straight.
2. Dip your chin down toward your chest, no need to actually touch it though.
3. Slowly roll your head in an anti-clockwise rotation, like you’re pressing your left ear to your left shoulder, letting the natural weight of your head provide momentum.
4. Rest for 5 seconds, then roll your head in the opposite direction. You will feel the stretch in your neck.
5. Repeat 3 times.

2) Behind-Head Triceps Stretch

Another simple stretch that most office workers and students alike do on an almost daily basis.

1. Stand with your feet shoulder-width apart. Raise your left arm upward, then bend your left elbow, placing the palm of your hand as close as possible to the middle of your back.
2. Using your right hand, hold onto your left elbow and press down gently, pushing your left arm downward. You can also hold onto your elbow and pull it to the right. Gently pulling it will loosen your muscles.
3. Hold this position for 10 seconds, then switch to your right arm.
4. Repeat 2 to 4 times.

3) Doorway Pectoral Stretch

All you need is just your door, and your body to feel a stretch in your chest and shoulders!

1. Stand in an open doorway and bring both arms up to shoulder height, keeping your elbows aligned with your shoulders.
2. Place your forearm and palm flat on the surface of the doorway.
3. Take a step forward using the foot closest to the wall. You should feel a stretch in your biceps and chest as you exhale.
4. Hold this position for 30 seconds before switching sides.

4) Chest-and-Arm Stretch

Pretty effective stretch that targets the tightness in your shoulders and your back!

1. Stand up and keep your arms by your sides.
2. Stand straight, then bring your arms back and clasp your hands behind your back.
3. Keep your hand straight and squeeze those shoulder blades together!
4. Roll your shoulders, moving forward and backward.
5. Take a moment to relax, then repeat another 2 to 3 times.

5) Overhead Reach Side Bend Stretch

This stretches your spine and your back muscles, bringing that sweet, refreshing feeling after a long day of work!

1. In a standing position, make sure your feet are aligned with your shoulders.
2. Lift both of your arms above your head, keeping your palms flat against each other—or clasp your hands together.
3. Keep your arms straight and gently stretch upward, like you’re reaching for the stars in the sky.
4. Now lean to one side, stretching your sides.
5. Hold the position for 8 to 10 seconds, then lean to the other side.
6. Repeat this movement around 3 to 4 times.

6) Seated Spinal Twist

A simple but effective stretch that targets your back and fixes your posture!

1. Sit on the floor with your knees folded—butt on the floor, not your calves!
2. Make sure your spine is straight.
3. Bring your left knee up, crossing it over your right and place the soles of your foot flat on the floor.
4. Now place your left hand behind your back, keeping your palm flat on the surface!
5. Twist! Twist your back, raising your right hand to give you momentum for the twist! You’ll feel the soreness in your upper back leave your body as your muscles loosen.
6. Now place your right hand on your thigh, and hold this position for 15 to 20 seconds.
7. Gently twist your body again to face the front, then switch sides.
8. Repeat so you stretch each side equally.

Alternative version

1. For a deeper stretch, you can start by lying down and extending your arms to the sides, making sure your palms are facing the sky.
2. Then bring one leg up toward your chest, and cross it over your body to the opposite side.
3. Twist your back as you move your leg, and you should feel a stretch in your right glutes and butt, up into your spine.

7) Cobra Stretch

A common yoga pose that targets your back and unlocks a full range of motion. You’ll need a proper yoga mat for this one!

1. Lie on your belly, making sure that you are supporting your weight with the tips of your toes.
2. Place your hands under your shoulders, palms flat against the floor.
3. Keep your hips on the floor and push upward with your hands, lifting your head and upper torso. Let your arms bear the weight of your upper body.
4. Hold this position for 20 seconds, then rest for another 20 seconds.
5. Repeat this stretch 3 to 4 more times.

8) Child’s Pose

Another yoga pose, so you’ll also need a proper mat to provide sufficient padding and support as you work on increasing flexibility and range of motion.

1. Get on your knees, making sure your toes are pointed back.
2. Raise your arms in front of you, then place the palms of your hands flat on the mat.
3. Make sure that your hands are aligned with your shoulders.
4. Sit back on the heels of your feet, sliding your arms forward so your chest meets the mat.
5. Hold this position for 20 to 30 seconds, then rest for 10 seconds.
6. Repeat 3 times.

Summary

In a nut shell, there are quite a number of ways we can show our bodies some well-deserved self-care, and nothing quite beats a good ol’ stretch after a stressful Monday or a grueling workout session with a personal trainer! Relieve muscle pain caused by poor postures and you will feel a lot better. These stretching exercises will make you want to stretch, but next time, try to maintain a good posture as you go about your day.

Of course, you can also do these stretches when you wake up in the morning—I promise your body will thank you for it. You’ll get a quick boost of energy and be in a happier mood!

Yay! No more McGrumpyPants stumbling into the office with a half-empty steaming cup of coffee in hand anymore! Your co-workers will no longer have to tiptoe around you in fear!