Upper Body Stretch Routine for Tension and Pain Relief

by Teige West

Below you will find a list of stretches for the upper body to help you relax and work out the tension in your neck, shoulders and upper back. Many of these stretches are easy yoga poses and are not intended to be intense, or a substitute for your pre- or post-workout stretch routine. Instead, they should be used as part of your relaxation routine, so try them before bed, on your no-training days, or any time you need to unwind from a long day. In terms of effort and muscle tension, you want to stay at about a 4 or 5; these aren’t for strength or stamina training, so stay at a lower effort level. If you begin a stretch and experience unpleasant muscle cramping or pain, slowly back out of the pose.

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Find a calm and quiet place if you can, a place where you can focus on your body and breath. As you hold each pose, breathe deeply and focus on relaxing the parts of your body not working in the pose.

Things you will need: a mat or a towel to lay on, a stretch out strap, jump rope OR a long towel, a foam roller for the last stretch.

1. Front to Back Arm Raise

Stand with your feet hip-width apart. Hold your stretch out strap so that your hands are about a yard apart. (You can also use a towel, resistance band, jump rope or bar, whatever you have available). With your arms and elbows straight, hold the towel in front of you. Bring it over your head and behind your back until the strap rests against your glutes, or as far as you can reach behind your back. If your shoulders are especially tight, you may need to move your hands farther apart on the strap. Do 3 reps of 10 raises.

2. Arm Circles

You probably remember arms circles from elementary school gym class. They’re simple, but they are an effective way to loosen and relax the chest, shoulders and back. Stand with your feet hip-width apart. Move your arms forward, making large circles for about 30 seconds. Stop and reverse the direction of your circles for another 30 seconds.

3. Standing Fold-over

Again, stand with your feet hip-width apart. Raise your arms to the side. As you fold forward from your hips like you’re trying to touch your toes, let your arms fall in front of you. Don’t push yourself too hard, but try to fold as far as you can. If you need to balance yourself on your fingertips, do so. Relax your head, neck, shoulders and arms. This pose stretches your hamstrings in addition to your upper body. Hold for about a minute.

4. Ear to Shoulder Neck Stretch

Sit down cross-legged on your mat or towel. Keep your back straight, your spine long and tall. Reach your arms above your head, your fingers pointed toward the ceiling, your palms facing in toward one another. Let your left arm fall back to the mat. With your right hand, gently grasp the left side of your head and VERY GENTLY pull your head toward the right side of your body. Be very careful not to pull on your head with too much force to avoid injuring your neck. You should feel a good stretch on the left side of your neck. You can move your left hand around on your mat to find tight areas that need focus. Hold 30 seconds. Slowly push your head back into place and repeat on the right side.

5. Thread the needle

Begin by getting on your hands and knees. Bring your left hand slightly forward, just above your head. Thread your right hand underneath your left arm until you can rest the back of your arm on the floor. Rest your right shoulder on the mat. Try to keep your hips balanced and straight. You should feel a good stretch in your back and right shoulder. Hold for 30 seconds and repeat on the other side.

6. Cat Cow

There are two versions of Cat Cow pose: seated or on your hands and knees. For Seated Cat Cow, sit cross-legged. Bring your hands behind your head so that your elbows are out to the side. Arch your back (always being mindful not to over-arch). Bring your shoulder blades toward one another, gently squeezing them together. Hold for a breath and then slowly bow your back, bring your chin to your chest (or as far as you can). Bring your elbows in and toward your stomach. You want to roll forward slowly, going vertebrae by vertebrae to really feel the stretch. Hold for a long exhale. Repeat these movements for a minute.

For the other version of this stretch, begin by getting on your hands and knees. Your hands should be in line with your shoulders and your knees shoulder be in line with your hips. Being mindful not to overextend the lower back, arch your back and raise your head toward the ceiling. You should feel a gentle pull in your abs. Hold this pose for a deep inhale and then bow your back and pull your chin toward your chest. Hold this pose for a long exhale. Repeat these movements for about a minute.

7. Seated twist

Sit cross-legged on your mat. Place your right hand behind you on the mat, inhale deeply and twist your upper body so that your right shoulder moves as far back as you can twist without pain. Turn your head and look over your right shoulder, always being mindful not to overstretch the neck. Hold the pose and exhale deeply. Bring your right shoulder almost back to your starting position. Inhale deeply and repeat the twisting motion. Do this 3-5 times and then repeat with your left shoulder.

8. Seated Fold-over with Side Stretch

Sit cross-legged on your mat. Folding over your legs and from your hips, stretch your arms in front of you. Depending on how tight your hips and back are, you may not be able to fold tightly over your feet—that’s ok. Go as far as your can to get a good back stretch without pain or unpleasant tension. You hips may come off the mat as you fold forward, but try to keep them in contact with the mat. Hold this stretch for about 30 seconds. Walk your hands about a foot or so to the right, so that your hands are in line with your right knee. Fold to the side, stretching your hands away from your body. You should feel a good stretch in your left side. Hold for 30 seconds. Walk your hands to your left, so that you hands are in line with your left knee. Fold forward and hold for 30 seconds.

9. Side stretch

There are two ways to do this pose. The first way is to sit cross-legged on your mat. Reach your left hand over your head and bend your body to your right until you feel a good stretch in your left side. Hold for 30 seconds and then repeat on the other side.

The second way is to begin by sitting cross-legged on your mat. Stretch your right leg away from your body and to your right side. Don’t worry about how far you can stretch to the side, just go as far as you find comfortable. Reach your left hand over your head toward your right foot. You should feel a good stretch in your left side and in your right groin. Hold for 30 seconds and repeat with the left leg and right arm.

10. Pectoral Stretch

Lay down on your stomach. Bring your left arm up, so that your elbow is a right angle. Rest your forearm on the mat. Your palm should rest on the mat. Very gentle roll your body so that you’re laying on your left side. (You’ve probably done a similar stretch standing up, where you put your arm against a wall and roll your body back and toward your arm.) You can bend your knees and bring them toward your chest for a deeper stretch; the closer you bring your knees toward your chest, the more stretch you’ll get. If you experience pain or cramping in your back, gently back out of the pose until you find a satisfying stretch without pain. Hold for 30 seconds and repeat on the other side.

11. Sphinx with Neck Stretch

Lay on your stomach. Place your forearms on the mat and raise your head and upper body, being mindful not to hurt your lower back. Engage your glutes to protect your back. Resting on your forearms, bring your chin to your chest. Hold for 15 seconds. Move your chin toward your right shoulder until your feel a good stretch in the left side of your neck. Hold for 15 seconds. Move your chin toward your left shoulder until you feel a good stretch in the right side of your neck. Hold 15 seconds.

12. Foam Roll for the Upper Back

This is a great stretch to loosen and relax the muscles in the upper body. Before you do this, always, always be mindful of back pain when stretching. If you begin this stretch and find that it’s painful, stop. Additionally, never use a roller on your LOWER back. Your upper back has muscles and bones that shield your spine from injury; your lower back does not.

Start by laying down with your feet and butt on the mat, your knees bent. Place the roller below your shoulders. Gently roll around, rocking your body on the roller, concentrating on the sore muscles of your shoulder blades. Return the roller below your shoulders. Protect your neck by placing your hands behind your head like you’re going to do ab crunches. Slowly and gently bend backward over the foam roller. Please note: you’re not trying to get your head to touch the mat. You want to bend over the roller just enough to feel a satisfying stretch in your back. Hold for a breath or two. Move the roller down a few inches and again bend over the roller, still holding your head. Hold for a breath or two. You can repeat this movement until you reach just below your shoulder blades. Do not do this exercise past your mid-back.

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