Upper Back Stretches For Golf

Back pain is both preventable and healable with upper back stretches. The back is intertwined with nerves and ligaments, but also with bones, cartilage, tendons and especially muscles. Increasing your range of motion, for instance, can easily prevent muscle strain.

To increase your range of motion, then, you must stretch regularly enough to increase your muscles’ resting elasticity. Essentially, the longer your muscles are at rest, the better your flexibility and thus the better your chances of preventing future injury. Proper upper back stretches will help.

The back is one of nature’s best designs. Supporting the head and torso of the body, the upper back allows for flexibility, movement, and power. The upper back, particularly, has the most support of any section of the back through each rib sturdily attached to the spine.

Though this structural design is necessary for support, it makes the upper back very limited in movement. In fact, two of the biggest muscles—the Trapezius muscle and Rhomboid muscle—attach here.

The Trapezius muscle—shaped like a trapezium—is the large triangular shaped muscle that attaches all the way from below the center of your back, up the neck, and across the shoulder blade. If you’re like many Americans, you might work at a computer for long hours during the day. Strengthening and stretching this muscle can help relieve and chase away that subdued ache you may get in your upper back and lower neck.

The Rhomboid muscle, on the other hand, is not quite as large as its Trapezius brethren. This muscle is actually a lot of smaller muscles in the center of your back, fastening up against the spine to your neck.

Strengthening and stretching these muscles not only lobbies against upper back pain, but also will promote better posture and hold your shoulders properly in place. You won’t slouch so often as your mother use to say.

Sitting Superman Stretch

The first of two upper back stretches you might try is the Sitting Superman Stretch. As the name implies, you’ll need chair for this one.

1. Sit in a chair (stationary) with you legs slightly apart, maybe a foot.
2. Next, place your arms out in straight in front of you.
3. Place the back of your hands together. This requires turning your hands inwards, so your palms are facing outwards.
4. Now, join your hands together. Your arms will be crossed at the wrists, and your fingers will be out but together. Try keeping your arms as straight as possible.
5. Place your head down between your upper arms. You’ll feel like Superman from the torso up. You should be looking into your lap.
6. Now, suck in your stomach and round out your back. By this, you should imagine that your upper body is relaxing on a big ball. Your chest should be “curving” inward and your back should be curving outward.
7. Hold this stretch for 20 to 30 seconds. You can repeat this one two to three times. This will really get your upper back muscles ready for golf.

Rhomboids Stop Stretch

The next useful upper back stretch to try is the Rhomboids Stop Stretch. You can also do this one sitting in a chair or even on the couch. Whatever you choose, make sure to straighten your back.

1. Sit on a chair, couch or even an exercise ball. Place your feet about your hips’ length apart.
2. Keep your knees and toes pointed forward, as stable as possible.
3. Try, also, to keep your shoulders evenly placed back while lifting your arms out in front of you. Your arms will form almost a 90-degree angle to your body.
4. Now, interlock your fingers together. Your thumbs will point up.
5. In one movement, turn your thumbs in and down. This will cause the palms of your hands to face outward, away from your body. It looks as if you’re trying to stop on an oncoming train or car, but with your fingers interconnected.
6. One of the secrets to this particular stretch is to make sure to inhale and exhale properly. You’ll want to inhale in through your nose and then exhale out your mouth. Take deep breaths until you feel a minimal pull in the upper Rhomboid of the back. Do not hold your breath; this can make you light headed or faint. 
7. Breathe in and out about six to eight times and then rest. You can repeat this one 2 to 3 times or as needed.

When injured, the upper back may seem finicky. However, with proper upper back stretches and back strengthening exercises, you’ll not only experience fewer back problems, but you’ll be able to become stronger. This extra strength means you’ll be able to hit the ball farther and harder during the course of your round.

When it counts most, it’s important to be the best prepared. Follow these upper back stretches and you’ll be on your way to improved stamina and less injury in no time.