Simple Self-CareTechniques to Help Alleviate Upper Back Pain And Open Up the Chest

Desk sitting, driving & phone use often rounds the shoulders forward. This can cause pain in the upper back. When this happens, we often think we need to stretch between the shoulder blades. In actuality, those upper back muscles are OVER stretched and our chest muscles (the pecs) are crunched and shortened. 

Below is a simple body position I do 1-2 times a day to help open up the chest, and alleviate some discomfort in the upper back, shoulders and in between the shoulder blades. Not only do I start most of my yoga classes in this position, but I also often do this myself in the morning and at the end of the day when I feel all crunched and caved inward. I like to think of this pose as one of my favorite casual hangs where I can relax into it, close my eyes and breath for 1-10 minutes.

The first three pictures are all pretty much the same move but with variations and different props - depending on what you have available. Go for the bodywork position that is most comfortable and pain-free. In the first three positions listed below stay for 1-7 minutes. Take slow deep breaths in & out through your nose.  For the last doorway pec stretch, stay for at least 30 seconds to 2 minutes. You can also get wild, and go for this version of supported fish pose if those below don't suit you. 

• Grab a bath towel or a blanket. Fold it in half two or three times; then roll it up. The thicker the roll, the more intense the stretch will feel.
• Place the roll horizontally on the floor and slowly lean back, placing it right under the bottom tips of your shoulder blades.
• Feet can be flat on the floor, knees up. Or you can straighten your legs out.
• Open up your arms, palms facing up. 

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This is the same position as the one above, except my
​cousin Joy is using a foam roller.  With this version:

• The foam roller is harder, and more intense.
• Use a pillow or two to support your head and neck.
• Feel gravity expand the space between your ribs, helping you breath deeper and fuller.

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Joy is modeling the same supportive fish pose using cork yoga blocks. The main point here is her arm placement which can be used in any of the above.  Try this method:

• Lay on the block on the lowest or medium height below the scapula bones.
• Place the other block or a pillow behind the head (any height that feels comfortable).
• Open up your arms at 90 degrees,  in the shape of a goal post for a more intense chest stretch.

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If you aren't able to get up and down from the floor, you can open up the chest like this.

• Arm at 90 degrees in the doorway.  
• Turn your body away from arm, stretching pec major.
• Switch sides.

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This arm placement reaches pec minor. Pec minor is often the main culprit of our shoulders rounding forward. For this position: 

• Move your arm up a few inches on the doorway. 
• Turn your body away from the arm.
• Switch sides. 

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