Upper back tension: Exercises for tension between the shoulder blades

A pulling or burning sensation between the shoulder blades is one of the most common complaints among those who spend a lot of time at a desk. Unlike the lower back, where the lumbar spine and deep core muscles are often the focus, the upper back usually involves the thoracic spine and the muscles between the shoulder blades. We'll show you how to specifically loosen and strengthen this area.

Why the upper back becomes tense so quickly

When sitting with shoulders pulled forward, the muscles between the shoulder blades – especially the rhomboids and the middle trapezius muscle – are constantly stretched and kept under tension. Over time, this musculature reacts with a pulling, sometimes burning sensation. At the same time, the thoracic spine loses mobility with little movement, which further intensifies the tension.

5 Exercises for Upper Back Tension

1. Double Ball Between the Shoulder Blades

Lie on your back and place your rollholz double ball on both sides of your spine, at the level of your shoulder blades. Your head rests relaxed on the floor. Slowly move your arms up and down or move the ball along your spine in small steps to reach several points.

2. Foam Roller for the Thoracic Spine

Lie with your rollholz original or rollholz Pro foam roller across your thoracic spine, knees bent, hands supporting your head. Slowly let your upper body sink backward over the roller, so that your thoracic spine stretches, and then come back up. Move the roller up in small steps as you do this.

3. Double Ball XL Along the Spine

For a larger area, you can also use the Double Ball XL and slowly move it from your upper back to just below your shoulder blades. Hold on tense spots briefly and consciously breathe deeply into your chest.

4. Standing Shoulder Blade Stretch

Stand upright, extend both arms forward, and interlock your hands. Gently pull your arms forward while consciously spreading your shoulder blades apart – you should feel a stretch between your shoulder blades. Hold for 20–30 seconds.

5. Rowing with a Suspension Trainer for Strengthening

Attach the rollholz Suspension Trainer, lean back slightly with your body extended, and pull yourself towards the handles with outstretched arms, actively squeezing your shoulder blades together. This strengthening exercise specifically targets the muscles that keep the upper back stable in the long term – a useful complement to pure stretching and fascia work.

Stretching and Strengthening Go Hand in Hand

Those who only stretch and roll, but never strengthen their back muscles, will often only get rid of upper back tension short-term. It's usually more sustainable in combination: regular movement breaks while sitting, mobilization of the thoracic spine, and targeted strengthening of the shoulder blade muscles, for example, through rowing exercises.

When You Should See a Doctor or Physical Therapist

The exercises mentioned above are intended for everyday, muscle-related tension. Please seek medical attention if:

• pain or numbness radiates into your arm or hand
• you also experience shortness of breath, chest tightness, or severe discomfort
• the tension persists for more than two weeks despite exercises or worsens
• the symptoms occur after a fall or accident
• you experience accompanying fever or unexplained weight loss

Conclusion

Tension in the upper back and between the shoulder blades can often be significantly relieved with a few minutes of targeted exercise – the double ball and foam roller can reach areas along the spine that are hard to access with hands. For lasting relief, regular strengthening of the shoulder blade muscles is also beneficial. For persistent or radiating symptoms, it's better to get it checked out too often than not often enough.