Best Yoga Stretch for back
The most common cause of pain in between the shoulder blades is the poor posture that most of us slip into at work, when we're driving, eating or tapping away on our phones—rounded shoulders, head forward and chest collapsed. Combine this with a sport like cycling, in which you spend long periods of time rounded over the handlebars, or swimming, which puts considerable stress through the arms and shoulders, and over time, pain can show up in the upper and mid-back.
What causes the pain?
When your upper back and shoulders are rounded forward, the shoulder blades start to pull away from each other. This over-stretches the muscles that support the shoulder blades—the rhomboids, lower traps and posterior rotator cuff muscles—causing muscle fatigue and strain.
How can you fix it?
Even though your instinct might be to stretch your upper back, this can actually make things worse. To address the imbalance that is causing the pain, you need to stretch the muscles in the chest and the fronts of your shoulders, strengthen the neck, re-position and stabilise the shoulder blades and increase mobility in the thoracic spine.
3 poses to reverse poor posture
You can practice these poses every day, separately or together, holding each of them for 5-10 breaths. The best time to stretch is when you're fully warmed up—ideally after exercise.
These poses can be fairly intense, so ease into them gently and be careful not to use force or to put yourself in any position that causes pain. Practice them every day for a few weeks and see how you feel.