Unleash Upper Back Tension

Welcome to Movement Monday, Snowed In Edition.

We all have them… those knots in the upper back. And between the news, the weather, winter illnesses (I’m fighting a nasty cold currently), phone and computer overuse, life, who isn’t feeling tense right now?

This pair of exercises works well together, and if you too are stuck inside today, maybe you have time for both. Either one is also great as a standalone.

Part 1: The Pendulum Swing

Press your fingers from the opposite side into the tightest spot in your upper back and let your arm swing like a pendulum for 30 seconds to a minute. Then hold your hands out in front of you — you’ll likely see the swinging arm is already longer. Switch to the other side to even yourself out.

Part 2: The Gas Pedal Stretch

This involves creating resistance with the foot and hand pushing against each other. Hold the outside of the right foot with the left hand, and place the right fingertips behind you like a kickstand. Then push into your right foot as though you’re pressing onto the gas pedal of a car, and use the left hand as your break to resist against it.

Note the deliberate upper back rounding. It doesn’t really matter what you do with your nonworking leg, but the working leg should be quite bent. A common mistake is to try to straighten it, turning this into a hamstring stretch and reducing the effectiveness on the upper back.

I love the gas pedal stretch for quick relief in the upper back, mid-back and shoulders. I also use it as a warmup in longer practices. Try for 10-30 seconds per side, 1-3 reps.

Questions? Feedback? I’m all ears. And if you found this helpful, I’d love for you to share it with a friend. Stay warm and safe. 💕