Fix Your Upper Back With These Three Steps

When it comes to back pain, the lower back gets a lot of attention, but what about when it’s nearer the neck and shoulders?

Reaching for better health

In this short video, Liv describes and shows three exercises:

Exercise 1: Thoracic Pullover (Dumbbell Pullover)

Purpose: Improves overhead reach and shoulder mobility.
Equipment: light weight, yoga block, or foam roller.
Steps:

1. Lie on the floor with the foam roller/block beneath the upper back.
2. Hold the weight in both hands, arms extended upward.
3. Inhale deeply and reach the weight toward the ceiling.
4. Exhale and arc your spine over the block, moving the weight backward.
5. Keep core tension to maintain a neutral lower back position.
6. Perform 10 repetitions.

Exercise 2: Rotational Mobility Stretch

Purpose: enhances torso rotation, core strength, and hip mobility.
Equipment: none (or a mat)
Steps:

1. Lie on your side with knees stacked at 90° and arms extended in front.
2. Hold a weight in the top hand.
3. Inhale and lift the top arm toward the ceiling, extending the shoulder blade.
4. Exhale and twist your torso, allowing the arm to move toward the floor.
5. Modify by extending the bottom leg for a deeper twist if needed.
6. Perform 6 reps per side, switching legs and repeating on the other side.

Exercise 3: Doorway/Pole Side Stretch

Purpose: targets multiple areas for a deep, satisfying stretch.
Equipment: door frame, pole, or wall.
Steps:

1. Stand at arm’s length from the wall or frame.
2. Cross the outer leg (furthest from the wall) behind the inner leg.
3. Place the closest hand on the wall and reach the other arm overhead.
4. Grip the wall or frame with the top hand, pressing away with the bottom hand.
5. Lean into a banana-shaped curve and rotate your chest upward for a deeper stretch.
6. Hold for 20–30 seconds per side and repeat 2–3 times.

For more on all of these, plus visual demonstrations, enjoy:

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Want to learn more?

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Take care!