Hi, I'm Natalie, and today I'm going to show you guys two stretches for upper back pain.

If any of these stretches increase your pain or worsen your symptoms, please stop and consult with your medical provider.

To do these exercises, you need a chair and a pillowcase.

For the first one, which is a thoracic self extension mobilization, you'll sit in a chair. Try to find one with a hard back that hits you at your mid back.

Scoot your hips all the way back, lean your back against the chair, and then place your hands behind your neck. You're then going to bring your elbows together and lean as far back as you can comfortably.

You can work up to ten repetitions of just putting pressure on and pressure off.

You can then mobilize the level above that by scooting your hips a little bit forward in the chair and then repeating ten more repetitions, you can work your way up so you're targeting levels just to about your mid back.

For the next exercise, which is a self cervical thoracic junction stretch, put your pillowcase around the base of your neck.

You'll put a little bit of pressure forward on the pillowcase, and then you're going to lift your elbows and your eyes up to the ceiling at the same time, just like this.

Just go as high as you feel comfortable with it.

And if any of this increases your pain or worsens your symptoms, please stop and consult with your medical provider.

To learn more about upper back pain, please visit us at Spine-health and be sure to subscribe to our channel for more videos like this one.

Thanks for watching.

Dr. Natalie Ullrich is a physical therapist specializing in orthopedic and sports medicine at Plymouth Physical Therapy Specialists. She is passionate about treating each individual as a whole.

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