5 Simple Exercises for Upper Back Pain & Tightness | Pilates for Rounded Shoulders

Are you struggling with upper back pain, upper back tightness or rounded shoulders? In this video, I’m sharing 5 simple Pilates exercises that can help improve upper back mobility, open up the chest and ease some of that tension that builds up from sitting, driving, working at a computer or spending too much time looking down at your phone. Hi, I’m Emma from Total Pilates Online, and today we’re focusing on the upper back. If you spend a lot of time sitting at a desk, driving, working on a computer or looking down at your phone, you may notice your shoulders gradually rounding forwards and your upper back starting to feel stiff, tight or uncomfortable. In this video, I’ll show you five simple exercises for upper back pain and tightness: ✅ Arm openings to help open the chest and move the upper back ✅ Seated upper back rotation to improve thoracic mobility ✅ Lying arm sweeps to gently mobilise the upper back and shoulders ✅ Thread the Needle to encourage upper back rotation and stretching ✅ A doorway chest stretch to release tension through the chest and front of the shoulders You can do these exercises at home and some can even be adapted for the office using a chair. I also talk about why tight chest muscles can contribute to rounded shoulders and upper back tension. Sometimes the area where you feel the discomfort isn’t necessarily the only area that needs attention. These Pilates exercises are suitable if you’re looking for: Upper back pain exercises Upper back tightness relief Exercises for rounded shoulders Pilates for upper back pain Pilates for posture Thoracic mobility exercises Chest opening exercises Upper back stretches Exercises for desk workers Exercises for tight shoulders and upper back Gentle Pilates exercises for beginners Upper back exercises you can do at home Remember, everyone’s body is different. Move gently, listen to your symptoms and don’t force any movement that causes pain or feels uncomfortable. If you enjoy Pilates for mobility, strength, posture and pain relief, don’t forget to subscribe to Total Pilates Online for more Pilates workouts, beginner tutorials, mobility exercises, injury prevention tips and wellness advice. Find out more and subscribe to my mailing list: https://linktr.ee/tot4lpilates Disclaimer: Please consult your GP or healthcare professional before starting any new exercise programme, especially if you have any medical conditions or injuries. By taking part, you confirm you are fit to exercise or have received medical approval. Exercise at your own risk and stop immediately if you experience pain, dizziness, or any worsening of an existing condition. #UpperBackPain #UpperBackExercises #UpperBackTightness #PilatesExercises #RoundedShoulders #Posture #ThoracicMobility #PilatesForBackPain #ChestStretch #MobilityExercises upper back pain exercises, upper back pain relief, upper back tightness, upper back exercises, exercises for upper back pain, Pilates for upper back pain, Pilates for posture, rounded shoulders exercises, exercises for rounded shoulders, upper back stretches, upper back mobility exercises, thoracic mobility exercises, thoracic spine exercises, chest opening exercises, chest stretch, tight upper back exercises, tight shoulder exercises, exercises for desk workers, exercises for computer users, posture exercises, posture correction exercises, Pilates exercises for beginners, gentle Pilates exercises, Pilates exercises at home, upper body mobility exercises, upper back tension relief, shoulder mobility exercises, exercises for stiff upper back, how to relieve upper back pain, how to improve rounded shoulders.