The upper back is an area prone to fatigue and tension, especially for sedentary people. A series of upper back stretching movements can effectively relieve tension, prepare for daily exercise, and even improve posture. However, if you feel pain in your upper back, it is recommended to ask your doctor before stretching.

Squeeze the shoulder blades

1. Stand or sit with your back straight. This is a magical stretch, because you can stretch whenever and wherever, whether sitting at your desk or standing in line at the bank.

2. Squeeze your shoulders. Relax your shoulder blades and slowly squeeze them towards the center, and your chest will move forward to the top due to the stretching of your back. Then return to the starting position and repeat until you feel your upper back relaxed.

3. When squeezing the shoulder blades, don't lift them up, which is a common misunderstanding, because lifting up will only aggravate the tension of the upper back muscles.

Sitting extension and rotation

1. Sit in a chair with a hard back, with your back completely straight, your head vertical, your feet flat on the ground, and your hands on both sides of your body. This is the starting position of each sitting, stretching and rotation.

2. Bend upward to arch out. Put your hands behind your head, bend your back, lift your chin up, and relax after 10 seconds. Repeat five times.

3. Rotate the extrusion from side to side. Cross your hands on your chest, keep your legs flat on the ground, rotate your torso to the left and turn to the right after holding for 10 seconds. Repeat five times on each side.

4. Side bending and stretching. Hold your head with both hands, keep your legs flat on the ground, bend your body to the left, point your left elbow to the ground, bend to the right after 10 seconds, and point your right elbow to the ground for 10 seconds. Repeat five times on each side.

Use medicine balls

1. Sit on the medicine ball. Keep your back completely straight, your feet flat on the ground, and your hands on your sides.

2. Stretch the trapezius by twisting the neck to both sides.

3. Stretch the levator scapula by twisting the head. Look down diagonally at both sides of your clothes, hold each side for 2 seconds, and then turn to the other side.

4. Slowly fit the back onto the medicine ball and stretch the whole back. Sit up slowly after holding for 8-10 seconds.


Stretch your lower back often, but not too often.

If you have years of tension and strain on your back, you might as well try yoga, physical therapy, or chiropractic therapy to relax your upper back as soon as possible.

August 02, 2022 — Zachary FitBeast

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