Would you like a good stretch for your neck and upper back pain? Would it surprise you if I told you the real problem could be the muscles in your chest?
Chest muscles tend to get short and tight and this can cause neck and upper back pain. So part of the solution to get rid of the pain in your upper back and neck is to stretch the muscles in the front of your chest and the fronts of your arms.
When these chest muscles are tight and short they cause you to have rounded, forward shoulders and that stresses your upper back.
This picture shows the chest muscles that you will target with these stretches. It’s the pectoralis minor muscle. There may also be other soft tissues in the chest and arm that will stretch at the same time.
Here are two ways to stretch your chest and arms so you can start getting rid of your neck and upper back pain.
1. Lie on the edge of bed with your shoulder at the edge of the mattress so your arm if free. Only your shoulder should be off the bed; your body should be securely on the bed.
Let your arm gently drop off edge of bed. (One arm at a time.) Pretend your arm is a butterfly wing moving from your leg to your head.
Do this with your palm up if you can. At least do it with your thumb pointing to the ceiling.
You will feel stretching in various places in your upper, front arm and your chest muscles. It’s okay to wait a bit when you feel something stretching to let it stretch. Gravity helps you stretch when you do it this way.
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