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Upper Back Strain

Pectoralis Strain Rehabilitation Exercises

You may do all of these exercises right away. Do not do these exercises if they cause any pain or discomfort. If your pain continues see your healthcare provider or physical therapist as soon as possible.

Pectoralis Stretch

Stand in a doorway or corner with both arms on the wall slightly above your head. Slowly lean forward until you feel a stretch in the front of your shoulders. Hold 15 to 30 seconds. Repeat 3 times.

Pectoralis Stretch Exercise Image
Pectoralis Stretch​
Thoracic Extension

While sitting in a chair, clasp both arms behind your head. Gently arch backward and look up toward the ceiling. Repeat 10 times. Do this several times per day.

Thoracic Extension Exercise Image
Thoracic Extension​
Arm Slide on Wall

Sit or stand with your back against a wall and your elbows and wrists against the wall. Slowly slide your arms upward as high as you can while keeping your elbows and wrists against the wall. Do 3 sets of 10.

Arm Slide on Wall Exercise Image
Arm Slide On Wall​
Scapular Squeeze

While sitting or standing with your arms by your sides, squeeze your shoulder blades together and hold for 5 seconds. Do 3 sets of 10.

Scapular Stretch Exercise Image
Scapular Squeeze​
Mid-Trap Exercise

Lie on your stomach on a firm surface and place a folded pillow underneath your chest. Place your arms out straight to your sides with your elbows straight and thumbs toward the ceiling. Slowly raise your arms toward the ceiling as you squeeze your shoulder blades together. Lower slowly. Do 3 sets of 15. Progress to holding soup cans or small weights in your hands.

Mid-Trap Exercise Image
Mid-Trap Exercise​
Thoracic Stretch

Sit on the floor with your legs out straight in front of you. Hold your mid-thighs with your hands. Curl you head and neck toward your belly button. Hold for a count of 15. Repeat 3 times.

Thoracic Stretch Exercise Image
Thoracic Stretch​
Quadruped arm/leg raise:

Get down on your hands and knees. Tighten your abdominal muscles to stiffen your spine. While keeping your abdominals tight, raise one arm and the opposite leg away from you. Hold this position for 5 seconds. Lower your arm and leg slowly and alternate sides. Do this 10 times on each side.

Quadruped Arm-Leg Raise Exercise Image
Quadruped Arm/Leg Raise