The Best Upper Back Stretches For That Perfect, Between-the-Shoulders Release

This upper back stretch is designed to elongate your upper back and help your posture if you tend to slouch or round at the shoulders. It’s great for individuals who have neck, shoulder, or upper back pain.

1. Start by standing with your feet hip distance apart.
2. Stack your hands on top of each other and reach them forward, lifting your arms until they’re about in line with your shoulders.
3. Tuck your chin to your chest.
4. Roll your shoulders down and back as you continue to reach your hands forward.
5. Hold and breathe for 30 seconds.
6. Relax your arms, then repeat two to three times.

This upper back stretch targets the teres minor, posterior deltoids, trapezius, and the rhomboids. If you’re ever wanted to know how to stretch between your shoulder blades, this stretch is for you.

1. Start by standing with your feet hip distance apart.
2. Reach one arm across your chest to the opposite side of your body.
3. Place your opposite forearm behind the elbow of the extended arm.
4. Use your forearm to press the extended arm into your chest.
5. Continue to reach your arm long as the opposite forearm presses it into your chest.
6. Hold and breathe for 30 seconds. Then relax, and repeat on the other side.
7. Repeat two to three times on both arms.

This upper back stretch is usually seen in a yoga practice. It can help reduce shoulder, neck, and upper back pain, as well as improve your posture.

1. Start by standing with your feet hip distance apart.
2. Reach both arms overhead to create space.
3. Bring your elbows down toward your chest. As they meet, place your right elbow underneath the left.
4. Bend your elbows so your wrists are pointing up and your forearms are parallel to your chest.
5. Bring your palms to touch if you have that mobility in your shoulders.
6. Hold and breathe for 30 seconds. Then relax out of the stretch and repeat on the other side.
7. Repeat two to three times on both arms.

Modification: After step three, bring your opposite hands to opposite shoulders. Hold the stretch for 30 seconds, then relax and repeat on the opposite side.

This upper back stretch is deceptively gentle. The simple movement helps release tension and stress in your upper body, and it can be done before an upper-body workout to help elongate your shoulders and prevent slumping.

1. You can begin this stretch standing or sitting.
2. Place your right ear to your right shoulder.
3. Bring the back of your left hand to the middle of your back.
4. Place your right hand on your left ear. Don’t apply pressure; just use your hand to guide your form.
5. Hold and breathe for 30 seconds. Then repeat on the other side.
6. Repeat two to three times on both sides.

Child’s pose is another yoga pose that doubles as a fantastic upper back stretch. It’s intended to slow down our parasympathetic nervous system and allow us to lengthen the spine. It also stretches the trapezius, erector spinae, and teres major muscles. Plus, it can be easily modified for different bodies and abilities.

1. Start in a tabletop position, with your shoulders over your wrists and hips over your knees.
2. Bring your knees wider than your hips.
3. Press your hips back and down toward your heels. (Your glutes may not touch your heels; that’s fine.)
4. Bring your chest toward the ground and reach your arms forward.
5. Allow your forehead and palms to rest on the ground.
6. Continue to press your hips back as you reach your hands forward.
7. Breathe here for 30 to 60 seconds and repeat three times.

Modification: There are many child’s pose variations you can turn to if necessary. Tuck a rolled-up blanket under your butt, over your legs for extra support; or place one or more yoga blocks under your forehead, for instance.