The Best Upper-Back Stretches For That Perfect Between-the-Shoulders Release

These rotations are great for your thoracic spine, which runs from the base of your neck to the bottom of your ribs — right along the area where upper back and middle back pain tends to live. You'll feel a nice, pain-relieving stretch, and they'll help keep the area healthy and limber going forward.

1. Start in a tabletop position, with your shoulders over your wrists and hips over your knees.
2. Bring your right hand to your right ear. Keep your elbow in line with your shoulder.
3. Press into your left hand and reach your right elbow out to your right side and up to the ceiling until your chest is facing the right.
4. Rotate your right elbow down and through your center to touch your left elbow.
5. Continue for 10 full rotations.
6. Repeat on the left side.
7. Do three rounds on each side.