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10 Stretches for the Upper Back

Relieve tension, improve flexibility, and support spinal health in just a few minutes a day.

1. Cat-Cow Stretch

Purpose: Improves spinal flexibility and posture.

How to Perform:

  1. Start on all fours with wrists under shoulders and knees under hips.
  2. Inhale, arch your back (cow pose), lifting your head and tailbone.
  3. Exhale, round your spine (cat pose), tucking your chin and pelvis.
  4. Repeat slowly for 1 minute.

2. Child’s Pose with Side Reach

Purpose: Stretches the lats and upper back while gently decompressing the spine.

How to Perform:

  1. Kneel and sit back on your heels.

  2. Extend your arms forward, lowering your chest to the floor.

  3. Walk your hands to the right to stretch the left side of your back.

  4. Hold for 20–30 seconds, then switch sides.

3. Thread the Needle

Purpose: Opens up the upper back, shoulders, and thoracic spine.

How to Perform:

  1. Begin in a tabletop position.

  2. Slide your right arm underneath your left arm, palm facing up.

  3. Rest your right shoulder and ear on the mat.

  4. Hold for 20–30 seconds, then repeat on the other side.

4. Wall Angels

Purpose: Improves posture and mobility in the shoulders and upper back.

How to Perform:

  1. Stand against a wall with your back, head, and arms touching it.

  2. Bend your elbows 90° like a goalpost.

  3. Slowly raise and lower your arms like making a snow angel.

  4. Do 10–15 reps, maintaining contact with the wall.

5. Corner or Doorway Chest Stretch

Purpose: Opens the chest to reduce upper back strain from rounded shoulders.

How to Perform:

  1. Stand in a doorway or corner.

  2. Place your forearms on the walls/doorframe with elbows at shoulder height.

  3. Step forward gently until you feel a stretch in your chest.

  4. Hold for 20–30 seconds.

6. Seated Forward Fold with Reaching Arms

Purpose: Gently stretches the thoracic spine and shoulders.

How to Perform:

  1. Sit cross-legged or on a chair.

  2. Extend your arms forward and slowly reach out in front of you.

  3. Let your upper back round and forehead lower toward the ground.

  4. Hold for 20–30 seconds.

7. Standing Wall Lat Stretch

Purpose: Stretches the lats, shoulders, and upper back.

How to Perform:

  1. Stand facing a wall or counter.
  2. Place hands on the wall shoulder-width apart.
  3. Hinge at the hips and lean forward, lowering your chest.
  4. Keep arms straight and stretch through the shoulders.
  5. Hold for 20–30 seconds.

8. Levator Scapulae Stretch

Purpose: Releases the upper back muscle that runs from your shoulder blade to your neck.

How to Perform:

  1. Sit upright.

  2. Turn your head 45° to the left and look down toward your armpit.

  3. Use your left hand to gently pull your head downward.

  4. Hold for 20–30 seconds, then switch sides.

9. Upper Trapezius Stretch

Purpose: Eases tightness in the upper traps and shoulders.

How to Perform:

  1. Sit or stand upright.

  2. Place your right hand on the left side of your head.

  3. Gently pull your head toward your right shoulder.

  4. Hold for 20–30 seconds, then switch sides.

10. Foam Roller Thoracic Extension

Purpose: Improves thoracic spine mobility and counteracts hunching.

How to Perform:

  1. Lie on your back with a foam roller under your upper back.

  2. Support your head with your hands, elbows wide.

  3. Gently arch back over the roller, keeping hips on the floor.

  4. Hold for a few seconds, then return and repeat 5–8 times.