How To Stretch Your Upper Back?

The main muscles to be stretched while performing upper back stretches are rhomboids,spinal and scapular muscles.It has been noticed that back muscles responds good to the stretches in between the workouts. The stretches lengthens,make muscles flexible and relaxes muscles.It is difficult to perform the isolate stretches of the back muscles,but combined or overall stretches of these muscles also give the same results.The stretches can be done in the following manner:
*Sit in the upright position with back straight and shoulders relaxed.Bring the arms straight in front of the body,making an angle of 90 degrees between your arms and the body.Now, twine the arms in each other and pull the arms away from the body.Maintain the stretch for 30 secs.
*Stand upright and clasp your fingers behind the neck.Lower your chin and roll your shoulder forward.Hold for 10-15 secs and repeat the procedure.
*Chin up or pull up stretches- Perform the regular chin ups or pull ups with the bar.While lowering down the body,hold it there for few secs.This also relaxes the back muscles.
*Stand straight with the legs wide apart.Keep the hands on your lower back,palms facing outside and elbows also pointing outside.Now approximate the elbows bringing them in and out of the body like wings.Hold it and repeat the procedure again gently.
*Shoulder blade squeeze- It is one of the best stretch for the back and also reduces the chest tightness.Stand upright and keep your arms at sides of the body making an 90 degrees angle from the body and 90 degrees angle between the arm and forearm.Now squeeze the shoulder blades as you are trying to touch both the scapula.Inhale and exhale deep for 2-3 deep breathes and relax.
* Stretches on a chair- Take a chair appropriate to your height.The upper end of the back rest should touch the end of scapula or lies in your mid-back.Place a towel on the upper end of the chair to avoid discomfort.Now,place your hands behind your head and gently extend your back out of chair without moving the body or getting up from the chair.
*Swiss ball stretches are also effective.