Upper Back Stretch

Upper Back Stretch


This exercise involves stretching the upper back muscles by reaching forward and rounding the spine, then reaching back and arching the spine. It can help improve posture and relieve tension in the upper back.

Muscle Group

Equipment Required

Upper Back Stretch Instructions

  1. Stand with your feet shoulder-width apart and your arms at your sides.
  2. Interlace your fingers behind your back with your palms facing inward.
  3. Slowly lift your arms up and away from your body, keeping them straight and your shoulders relaxed.
  4. Hold the stretch for 10-15 seconds, feeling the stretch in your upper back and shoulders.
  5. Release your hands and bring your arms back down to your sides.

Upper Back Stretch Form & Visual

Upper Back Stretch

Upper Back Stretch Benefits

  • Relieves tension and stiffness in the upper back muscles
  • Improves posture by opening up the chest and shoulders
  • Reduces the risk of developing upper back pain and discomfort
  • Increases flexibility and range of motion in the upper back
  • Can be done anywhere, anytime, without any equipment

Upper Back Stretch Muscles Worked

  • Trapezius
  • Rhomboids
  • Latissimus dorsi
  • Erector spinae

Upper Back Stretch Variations & Alternatives

  • Seated upper back stretch
  • Standing upper back stretch
  • Wall angel stretch
  • Thread the needle stretch
  • Cat-cow stretch
  • Child’s pose stretch