Easy Stretches For Upper Back
Videos And Instructions

On this page, you'll find four different stretches for the upper back. Just choose the one you're most comfortable with and stretch away.

Your upper back is one of those areas you should stretch regularly, especially after your workout.

So, here are the stretches you can do anywhere.

Upper Back Stretches 1

This stretches your upper back, shoulders and arms.

Here's the text version.


  1. Stand straight in front of a chair back, cabinet or a fence etc (something to be used as a rail).
  2. Put your hands on that rail, shoulder-width apart.
  3. Without moving your lower body or your hands, drop your upper body down.
  4. Stop when you can feel a mild tension on your upper back, shoulder and arms.
  5. Hold for 20 to 30 seconds.

Extra Tips

  • Experiment with different positions to feel the stretch in different areas. For example, you can bend your knees a little bit more. You can put your hands higher or lower etc.
  • To feel more stretch at the sides of your body, put one foot behind and across while doing the stretches.

Things To Watch Out For

  • Don't lock your knees.
  • Breathe throughout the stretches.

Upper Back Stretches 2

This is also a good stretch for your upper back, shoulders and arms.

The text for these upper body stretches is here.


  1. Stand upright.
  2. Interlace your fingers in front of you at shoulder height.
  3. Hold your palms out.
  4. Extend your arms out in front until you feel a mild stretch in your upper back, shoulders and arms.
  5. Hold that position for 20 to 30 seconds.

Upper Back Stretches 3

The text version is here.


  1. Put your palms together in front of your face.
  2. Without moving your palms, bring your elbows together.
  3. Lift your arms, so that your elbows are level with your shoulders.
  4. Hold that position for 20 to 30 seconds.

Extra Tip

  • If you can't feel a stretch with this method, try the more intense variation of this in stretches for upper back 4 below.

Upper Back Stretches 4

Here's the written version of these back flexibility exercises.


  1. Stand up straight.
  2. Put your right arm out in front of you and bend your right elbow so that your forearm is upright.
  3. Wrap your left arm underneath your right arm.
  4. Try to grab your right thumb with your left hand.
  5. Lift your elbows up to shoulder height.
  6. Hold that for 20 to 30 seconds.
  7. Switch sides and repeat.

Extra Tip

  • If you can't reach your thumb, just go as far as you can.

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