Upper Back Stretch

Effectively stretch and release tension in your upper back, shoulders, and lats with this simple bodyweight movement. Improve posture and flexibility.

BeginnerBack Body weight

Movement: Compound
Force: Static
Per set: 1 min
Rest: 30s

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Variations of Upper Back Stretch

Compound

Dynamic Back Stretch

Back · Latissimus Dorsi · Body weight

Beginner

Compound

Hangback Bar Stretch

Back · Infraspinatus · Body weight

Intermediate

Compound

Fixed Bar Back Stretch

Back · Infraspinatus · Body weight

Beginner

Compound

Back Stretch

Back · Latissimus Dorsi · Body weight

Beginner

Description

A stretching exercise focused on relieving tension and improving flexibility in the upper back muscles.

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How to do Upper Back Stretch

01
Setup
Begin standing or seated with your feet hip-width apart and a neutral spine. Interlace your fingers together, turning your palms to face away from your body.
02
Setup
Extend your arms straight out in front of you at shoulder height, ensuring your elbows are not locked.
03
Slowly round your upper back, allowing your shoulder blades to protract and spread apart. Simultaneously push your interlaced hands further away from your chest.
04
Allow your head to gently drop between your arms, tucking your chin slightly towards your chest. You should feel a deep stretch across your upper back and between your shoulder blades.
05
Hold this position, breathing deeply and slowly, trying to relax further into the stretch with each exhale. Maintain the stretch for the prescribed duration before slowly returning to the starting position.

Tips

Focus on actively pushing your palms forward as if trying to touch a wall in front of you; this enhances the stretch across your trapezius and rhomboids.
Deep, diaphragmatic breathing helps to relax the muscles and allows for a deeper stretch. Inhale slowly through your nose and exhale fully through your mouth.
Avoid shrugging your shoulders towards your ears; keep them relaxed and down, focusing the stretch on the upper back rather than the neck.
To increase the stretch, gently pull your abdominal muscles in and up, which can help round the thoracic spine more effectively.

Common mistakes

Not fully protracting the shoulder blades diminishes the stretch; actively push your hands away and round your upper back as much as possible.
Holding your breath or tensing up during the stretch prevents muscle relaxation; consciously breathe deeply and focus on relaxing into the movement.
Overarching the lower back instead of rounding the upper back can strain the lumbar spine; maintain a slight engagement in your core to keep your lower back stable.

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Questions

What muscles does Upper Back Stretch work?

Upper Back Stretch primarily targets Infraspinatus, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers.

Is Upper Back Stretch good for beginners?

Upper Back Stretch is rated beginner. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Upper Back Stretch?

You need Body weight to perform Upper Back Stretch. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Upper Back Stretch?

Focus on actively pushing your palms forward as if trying to touch a wall in front of you; this enhances the stretch across your trapezius and rhomboids. Deep, diaphragmatic breathing helps to relax the muscles and allows for a deeper stretch. Inhale slowly through your nose and exhale fully through your mouth. Avoid shrugging your shoulders towards your ears; keep them relaxed and down, focusing the stretch on the upper back rather than the neck. To increase the stretch, gently pull your abdominal muscles in and up, which can help round the thoracic spine more effectively.

What are common mistakes when doing Upper Back Stretch?

Not fully protracting the shoulder blades diminishes the stretch; actively push your hands away and round your upper back as much as possible. Holding your breath or tensing up during the stretch prevents muscle relaxation; consciously breathe deeply and focus on relaxing into the movement. Overarching the lower back instead of rounding the upper back can strain the lumbar spine; maintain a slight engagement in your core to keep your lower back stable.