This stretch has the basic shape of a swimmer about to dive into the pool at the start of a race. Standing or sitting, put your arms together directly out infront of you and push your hands as far away from you as possible. You should feel the stretch across your upper back, going from the middle towards your shoulders. This stretches the trapezius muscles in your neck and the rhombiod major and minor of your upper back.
After repeating the stretch a few times during the day your upper back and neck should feel less tight and should move more freely. If it doesn't seek further treatment through heat pack, other stretches and of course massage.
Don't ever under estimate the importance of stretching and the benefits it holds.
The Reching upper back stretch can help with neck muscle strain, whiplash, cervical nerve stretch syndrome, wryneck, upper back muscle strain and upper back ligament sprain.
Always remember that while stretching may be recommended to aid recovery out of injury, you should always be very careful when stretching through rehabilitation. Your soft tissues are likely to be more vulnerable to re-injury if you stretch too much or too hard during this time. Always check with your Health Care Professional who is guiding you through your recovery to make sure it is appropriate to start stretching, and please - ALWAYS FOLLOW THE RULES FOR SAFE STRETCHING (The first posting on this stretching blog).
Image taken from "Upper Body Stretches" wall chart by B. Walker.