1. These upper back stretches when performed daily can help to significantly reduce the level of rhomboid muscle pain you experience from overworked back muscles. Shoulder mobility stretches and exercises can help improve shoulder flexibility, reduce tension, increase range of motion, and prevent injury. Fortunately, with the right stretches, care, and strengthening exercises, your neck, shoulder and upper back pain will eventually subside. https://www.verywellfit.com/great-back-and-shoulder-exercises-3498225 This stretch works on the shoulders, chest, and upper back. The Reverse Shoulder Stretch is like making a U formation. The exercise is relatively easy and requires no equipment. Interlock your fingers behind your back at the top of your butt to form a U. Chin Tucks. What it does: Stretches the back of the shoulders (deltoids) and the neck. Shoulder Rolls. Your back and shoulder muscles work in tandem to help you press weight overhead or pull weight toward you. Keep your arm bone straight on each arm. 1. How to do it: Sitting or standing, reach your arms out to each side and then cross them in … 7 Simple Stretches For Upper Back Pain Between The Shoulder Blades. The good thing is that if this pain is caused by stress, bad sitting habits, or lack of activity, regular stretching can make a big difference and even give you permanent relief. Pinterest Katie Thompson So, Oury recommends pre-workout warm-ups that loosen up your body and prepare your upper back for any workouts and stretches ahead. Stretches the trapezius (neck), latissimus dorsi (back), and muscles of the shoulder including the infraspinatus, teres major, and teres minor. The nice thing about the cross-body shoulder stretch is that it targets the posterior side of your shoulder and into your upper back. The key word is … If we forgo shoulder and upper back stretches, we risk pain, strains, and injuries that could negatively affect our workouts going forward. 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