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The 5 Secret Stretches For Upper Back Pain That Only Pro Athletes Know and Use

Man with Upper Back Pain scaled

Have you ever been sidelined by a spicy pain in your upper back?

Many athletes have experienced this type of pain, but only pro athletes know the secret stretches for upper back pain that can get them back in action in no time.

As a non-athlete, it can often feel frustrating when you hear about the recovery times of professional athletes. It makes sense that with the help of recovery experts and thousands of dollars to spend that they can dramatically reduce their injury time, but that doesn’t make it any less frustrating for yourself when you equally have important commitments to get back to.

A lot of people in the clinic are desperate to get back to playing Pickleball with friends and are even more interested in experimenting with different recovery techniques or training exercises to surprise their competition on the court.

It is difficult to imagine how anyone can bounce back so quickly from intense physical activity without spending thousands of dollars on professional coaches and revolutionary treatments.

However, what most people don’t realize is that pro athletes possess certain techniques and stretches that allow them to achieve speedy recoveries without ever spending a dime.

These stretches are not widely known to the general public but are a closely guarded secret within the world of athletics. Luckily for you, we’ve done the research and have uncovered the 5 secret stretches for upper back pain that only pro athletes know and use.

Be careful who you tell because professional athletes have ears everywhere…

The Cobra Stretch

Begin by lying on your stomach with your hands placed flat on the ground next to your shoulders.

Slowly begin to lift your chest off the ground, keeping your eyes facing forward. You should feel a stretch in your upper back.

Hold this position for 10-15 seconds, and repeat 3-5 times.

This stretch for upper back pain is great for those who suffer from upper back and neck pain and is commonly used by professional gymnasts and swimmers.

The Ws

The Ws are a simple but effective exercise that athletes love as they can be performed anywhere on a busy schedule. All you need is a wall to lean against.

Start by standing shoulder-width apart and facing the wall. Lean forward, placing your hands on the wall at shoulder height, forming a W shape with your arms.

Keeping your back straight, move your shoulders down and back, feeling the stretch in your upper back for 10 seconds.

Repeat this exercise 10 times.


The Thread-The-Needle stretch targets the thoracic spine, which is the part of your spine that connects to your rib cage.

Start on all fours with your hands directly under your shoulders and your knees in line with your hips.

Reach your right arm under your left arm, threading it through until your right shoulder and ear are on the mat.

Hold this stretch for 10-20 seconds before coming back to center and repeating on the other side.

The Scapular Squeeze

This stretch focuses specifically on the muscles between your shoulder blades. Begin by sitting or standing up straight with your arms at your sides.

Take a deep breath in, and as you exhale, slowly squeeze your shoulder blades together.

Hold for 5-10 seconds, then release. Repeat this stretch 3-5 times.

This stretch is used by professional football and hockey players who experience tension in their back muscles and are looking for fast relief.

Seated Twist

The Seated Twist stretch helps improve mobility in your thoracic spine. Sit on the floor with your legs crossed in front of you.

Place your left hand on your right knee and your right hand behind your back. Twist your torso to the right, looking over your right shoulder.

Hold for 10-20 seconds and repeat on the other side.

The secret stretches for upper back pain that pro athletes use are not as elusive as you might think.

When you pair these stretches with hands-on physical therapy, you can achieve even faster results. Variation within the stretches is also essential, ensuring that you are stretching all parts of your back muscles equally.

Physical therapists can guide you on the proper techniques of these stretches plus demonstrate variations that can cater to your specific needs and level of flexibility. Physical therapists work one-on-one with their clients to give them the best results in achieving pain relief and proper recovery.

With regular practice, these stretches for upper back pain can help you avoid pain, stay mobile, and perform better on the pickleball court.

Receive Hands On Treatment Just Like The Pros

These stretches for upper back pain are guaranteed to provide quick and effective relief for your upper back pain.

But why stop there?

Imagine how much faster you can recover and improve your form by investing your time in physical therapy, just like the pros!

At KinetikChain Physical Therapy, we understand the importance of addressing upper back pain head-on. Our hands-on physical therapy approach is designed to tackle even the spiciest pain, helping you regain mobility, strength, and performance, for everyday life and on the pickleball court.

Ready to speed up your recovery to record time?

Take advantage of our limited-time offer, the Free Pain and Performance Assessment. This comprehensive evaluation is the perfect way to kickstart your journey to pain management and treat your body like a pro athlete. Don’t let pain hold you back from reaching your peak potential!

Prefer to learn more information before committing to a clinic session? We’ve got you covered!

Contact us for a Free Telephone Consultation with our experienced physical therapists. They’ll listen to your concerns, provide expert advice, and guide you toward the best course of action to alleviate your upper back pain.

Ready to experience the power of one-to-one physical therapy and discover the techniques that pro athletes swear by? Don’t wait another minute!

Schedule your Free Pain and Performance Assessment today or reach out for a Free Telephone Consultation NOW.

Your journey to a pain-free, high-performance lifestyle starts now. Contact KinetikChain Physical Therapy at (702) 651-0674 and unleash your inner athlete today!

More Free Advice To Help Ease Pain

Grab A Copy Of Our Founder’s Book For Free – Just pay the postage! – Adding Insight To Injury – The Ultimate Injury Recovery Guide To Help You Reclaim The Life You Love

Read Our Blog – Maximizing Results: How 1-on-1 Physical Therapy Helps Patients Reach Optimal Recovery

Read Our Blog – The 4 Common Pickleball Injuries and 7 Ways to Prevent Them

Follow Us On Social Media – KinetikChain Denver Physical Therapy Facebook and KinetikChain Physical Therapy Instagram

KinetikChain Physical Therapy

We Help People In Denver Quickly Recover From Pain Or Injury So They Can Stay Active In Their Favorite Sport/Hobby, Continue Exercising, And Get Back To What They Love To Do.


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