Exercises for upper back strain can be started right away, but remember to avoid any movements that increase your pain.
While standing in a corner or doorway, place your arms on the wall slightly above your head. Lean forward slowly until you feel the stretch along the front of your shoulders. Hold the stretch for 15-30 seconds and then repeat 3 times.
Sit in a chair with your arms clasped behind your head. Gently arch back and look up at the ceiling. Repeat 10 times. Repeat several times throughout the day.
Stand or sit with your back against the wall and your arms raised. Slowly slide your arms as high as you can while keeping your elbows and wrists against the wall. Do 3 sets of 10.
Do this exercise while sitting or standing. Place your arms at your sides. Push your shoulders back to squeeze your shoulder blades together. Hold for a count of 5. Do 3 sets of 10.
Lie on your stomach on the floor or other hard surface. Place a folded pillow under your chest. With your arms straight out to the sides, elbows straight, and thumbs pointing up, slowly raise your arms as you squeeze your shoulder blades together. Lower your arms slowly. Do 3 sets of 15. When you can, slowly progress to holding soup cans or light weights in your hands.
Sit on the floor stretching your legs out straight in front of you. Hold the backs of your thighs with your hands and slowly curl your head and neck toward your abdomen. Hold for 15 seconds then release. Repeat this stretch 3 times.
Get down on the floor on your hands and knees. Pull in and tighten your abdominal muscles to support the spine. Holding your abdominals tight, raise an arm and the opposite leg. Hold for 5 seconds. Slowly lower and alternate sides. Repeat 10 times per side.
Tie a piece of elastic tubing or a stretchy exercise band around a sturdy, immovable object. Grasp one end in each hand. Bend your elbows at a 90 degree angle keeping your forearms vertical. Pull the band and squeeze your shoulder blades together. Do 3 sets of 10.
Stop living with neck and upper back pain! Schedule a consultation with our board certified physiatrist for diagnosis and treatment of your neck, shoulder, and upper back pain or injuries. At Advanced Sports & Spine in Charlotte, our holistic, interdisciplinary pain management therapies include non-surgical, non-opioid treatments to heal injuries and provide pain relief.
Our goal is to help you heal and move more freely and improve your quality of life as quickly as possible. We utilize a combination of state-of-the-art equipment, the latest techniques, diet, and exercise to help patients heal. Most treatments and procedures are performed in our private medical office. Treatments are more affordable since patients avoid facility fees added by hospitals, outpatient medical centers, or hospital-owned medical practices.
Our patients’ health comes first! Personalized patient care sets our practice apart. If you have neck pain or neck spasms, contact Dr. Usman Ahmad and Advanced Sports & Spine for neck spasm rehabilitation exercises in Charlotte. Schedule an appointment today!
