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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 can help to alleviate lower back pain.
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Bridge

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

Camel is an advanced yoga backbend.
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Camel

Camel is an advanced backbend that improves spine and shoulder mobility, stretches the hip flexors, abs and chest and activates the glutes.

Cow is a beginner backbend.
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Cow

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 or bhujangasana is an intermediate backbend.
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Cobra

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

Fish pose is an advanced, core-strengthening backbend.
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Fish

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

Locust pose activates and strengthens the posterior chain.
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Locust

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

Puppy pose improves spinal mobility especially in the thoracic.
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Puppy

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

Reclining Spinal Twist alleviates lower back pain.
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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 can help to alleviate neck pain.
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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.

Seated Spinal Twist is a great TFL stretch.
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Seated Spinal Twist

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

Seated Twist reduces stiffness in the neck and shoulders.
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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 opens up the hips and shoulders.
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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 shoulders.

Snake is a great chest opener.
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Snake

Snake pose is a great postural counterpose that strengthens the mid back, lower back and glutes and opens up the chest and shoulders.

Sphinx is a fantastic beginner backbend.
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Sphinx

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

Standing Sidebend stretches the obliques and shoulders.
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Standing Sidebend

Standing Sidebend is a warm up pose that can increase spinal mobility, stretch the shoulders and alleviate pain in between the shoulder blades.

Thread-The-Needle is a beginner twist.
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Thread-The-Needle

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

Upward Facing Plank opens up the chest.
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Upward Facing Plank

Upward Facing Plank is a great postural counterpose that opens up the chest and strengthens the hands, wrists, shoulders and core.

Wheel is an advanced backbend.
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Wheel

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