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    https://www.healthline.com › health › fitness-exercise › upper-back-pain-exercises

    19 Exercises for Upper Back Pain, Neck Pain, Tight Shoulders

    • You may be able to relieve upper back pain with a combination of dynamic stretches, strengthening exercises, and static stretches. Strengthening your core may also help.… 展开

    How to warm up

    First things first: Loosen up the muscles in your problem area with a dynamic warmup that includes mobility exercises.
    Before you start your workout, you want to prepare your mu… 展开

    Healthline
    Dynamic stretches for the neck, shoulders, and upper back

    Select a handful of the following exercises and perform them before your workout for 30 seconds to 1 minute each.
    Stand or sit facing forward. Begin by tilting your neck to the … 展开

    Healthline
    Strengthening exercises

    Strengthening the muscles in your back, shoulders, and neck is vital to reduce and prevent pain. Choose a handful of the moves below to target them.
    Some of these m… 展开

    Healthline
    Static stretches for after your workout

    Try to incorporate some static stretching once your workout is complete.
    Good for: chests and shoulders
    You’ll need a doorway for this stretch.
    Step into the doo… 展开

    Healthline
    How do you stretch your neck & shoulders?
    This stretch can help relieve tension in both your neck and shoulders. Step 1: While standing, place your right hand on the back of your head. Step 2: Look down and towards the left and gently press on the back of your head. Step 3: Hold this stretch for twenty seconds, then repeat on the other side.
    webmd.com