Upper back pain is a common complaint in many people’s workdays. Thankfully, there are ways to help prevent and manage this kind of pain with yoga poses. Here are a few yoga poses specifically designed to target the muscles of the upper back.
The Chair Pose helps to strengthen the back, shoulders, and upper arms. Start by standing straight up with your feet together and your hands on your hips, then slowly bend your knees while lowering your hips as if you were sitting into a chair. Reach your arms up over your head, interlinking your fingers. Make sure your back stays straight.
Up Dog Pose
The Up Dog Pose helps to strengthen the spine and core muscles. Begin in the plank position on your hands and toes. Make sure your back is in a straight line. Inhale and press your chest up towards the sky while dropping your hips to the floor. Do not let your shoulders rise up towards the ears.
The Child’s Pose helps to relax the body and stretch out your back muscles. Begin on your hands and knees. Move your buttocks towards the heels and press your third eye and chest to the ground. Reach your arms straight forward and allow your shoulder and back muscles to relax and open up.
Cat and Cow Poses
The Cat and Cow Poses are a great way to warm up the back muscles while improving flexibility and mobility. Start in the tabletop position on your hands and knees. On your inhale, curl your tailbone and stomach down, thrust your heart forward, and allow your head to hang down. On your exhale, arch your back up and tuck your chin towards your chest.
The Camel Pose helps to strengthen the muscles of your upper back. Begin in a kneeling position with your hands on your hips. Reach back with your right hand, grabbing the right heel. Slowly arch your back as you lean back, pushing your hips forward. Reach your left arm as far back as possible while keeping your neck in a relaxed position. Hold this pose for a few deep breaths before releasing.
Cow Face Pose
The Cow Face Pose helps to stretch the muscles on your upper back, shoulders, and neck. Begin by sitting on the ground with your legs crossed. Raise your arms straight up and reach back with both hands as far as you can. Make sure your elbows are even level with each other and hold the pose for a few breaths.
Downward Facing Dog Pose
The Downward Facing Dog Pose helps to stretch and strengthen your entire back. Begin on your hands and knees. Raise your hips up and back and let your