POSES FOR UPPER BACK PAIN

These are the backbends, twists and sidebends you need to relieve pain in between the shoulder blades—to increase thoracic spine mobility, stretch the chest and strengthen the muscles that support your shoulder blades. You can find out more about how these poses work in the Articles.

Bridge Pose
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Bridge Pose

Bridge pose improves spinal mobility, opens up the chest and hip flexors, strengthens the posterior chain and alleviates knee and lower back pain.

Camel Pose
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Camel Pose

Camel pose is an advanced backbend that improves spinal mobility, opens up the chest and stretches the abs and hip flexors.

Cow Pose
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Cow Pose

Cow pose is a beginner backbend that is great for increasing t-spine mobility and relieving pain in the neck and in between the shoulder blades.

Cobra Pose
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Cobra Pose

Cobra pose is a key backbend that increases spinal mobility, opens up the chest, stretches the abs and can help to improve posture.

Fish Pose
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Fish Pose

Fish pose opens up the chest, improves t-spine mobility, strengthens the abs and relieves pain in between the shoulder blades.

Locust Pose
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Locust Pose

Locust pose activates and strengthens the posterior chain—to alleviate lower back, knee and pain in between the shoulder blades.

Puppy Pose
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Puppy Pose

Puppy pose is a key restorative counterpose for athletes that targets the thoracic spine and releases tension at the lower back.

Reclining Spinal Twist
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Reclining Spinal Twist

Reclining Spinal Twist is a key pose for athletes that can help to alleviate lower back pain, neck pain and pain in between the shoulder blades.

Seated Sidebend
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Seated Sidebend

Seated Sidebend is a beginner pose that opens up the hips, improves spinal mobility and stretches the obliques, lats and shoulders.

Half Spinal Twist
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Half Spinal Twist

Half Spinal Twist stretches the TFL, glutes, abs, obliques, back, chest, shoulders and neck and improves spinal mobility.

Seated Twist
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Seated Twist

Seated Twist is a gentle spinal twist that opens up the hips and stretches the chest, shoulders, upper and lower back. It's great for your posture.

Silver Surfer Strengthens The Hips
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Silver Surfer

Silver Surfer is a great pose to open up and strengthen the hips, stretch the backs of the legs and open up the chest and the fronts of the shoulders.

Snake Pose
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Snake Pose

Snake pose strengthens the mid back, lower back and glutes and opens up the chest and shoulders. It's a great pose to improve posture.

Sphinx Pose
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Sphinx Pose

Sphinx pose is a beginner backbend that increases spinal mobility, improves posture and can help to alleviate lower and upper back pain.

Standing Sidebend
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Standing Sidebend

Standing Sidebend is a warm up pose that increases spinal mobility, stretches the obliques and relieves pain in between the shoulder blades.

Thread-The-Needle Pose
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Thread-The-Needle

Thread-The-Needle pose is a beginner twist that increases spinal mobility and can help to alleviate pain in between the shoulder blades.

Upward Facing Plank
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Upward Facing Plank

Upward Facing Plank opens up the chest and strengthens the hands, wrists, shoulders and core. It's great for correcting poor posture.

Wheel Pose
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Wheel Pose

Wheel pose is an advanced backbend that stretches the front of the body and strengthens the posterior chain. Please be careful in this pose.