Upper Back Stretches

Shoulder Blade Squeezes

Begin sitting or standing tall with your back straight. Squeeze your shoulder blades
together as hard and far as possible pain-free (figure 1). Hold for 5 seconds and repeat 10
times.

Figure 1 – Shoulder Blade Squeezes

Extension in Sitting

Begin sitting tall, with your hands behind your neck. Gently arch backwards and look up
towards the ceiling until you feel a mild to moderate stretch pain-free (figure 2). Repeat
10 times.
 Figure 2 – Extension in Sitting

Rotation in Sitting

Begin sitting tall, with your arms across your chest. Keeping your legs still, gently rotate
to one side until you feel a mild to moderate stretch pain-free (figure 3). Repeat 10 times
to each side.

Figure 3 – Rotation in Sitting (left side)

Side Bend in Sitting

Begin sitting tall, back straight, hands behind your head or neck. Gently bend to one side,
moving your elbow towards your hip until you feel a mild to moderate stretch pain-free
(figure 4). Make sure you do not lean forwards. Repeat 10 times on each side.

Figure 4 – Side Bend in Sitting (right side)

Flexion in Sitting

Begin sitting tall, with your hands behind your neck. Gently bend forwards allowing your
elbows to move towards your thighs (figure 5). Move until you feel a mild to moderate
stretch pain-free. Repeat 10 times.
 Figure 5 – Flexion in Sitting

Upper Back Stretches – Advanced Exercises

Extension over Chair

Begin sitting tall on an appropriate chair (the top of the back rest should end at the level
of your mid back). Place your hands behind your neck and gently arch backwards over
the chair, looking up towards the ceiling (figure 6). Move until you feel a mild to
moderate stretch pain-free. Repeat 10 times.

Figure 6 – Extension over Chair

Extension over Towel

Begin lying on your back on a soft surface such as a bed. Place a rolled towel under
your upper back, with your arms across your chest (or by your side). Ensure the rolled
towel is a size that is comfortable for you, enabling you to fully relax (figure 7). You
should feel a mild to moderate stretch without pain. Hold for 15 – 60 seconds, then move
the towel up a level. Repeat along the length of your upper back. This exercise can then
be progressed by placing your arms overhead, by lying on a harder surface, or by
increasing the size of the rolled towel.
 Figure 7 – Extension over Towel

Rotation in Sitting Hands Clasped

Begin sitting with your back straight, hands clasped together. Rotate your torso to one
side leading with your elbow (figure 8). Repeat 10 times aiming for a mild to moderate
stretch pain-free. Perform on each side. This exercise can be progressed by increasing
speed gradually provided it is pain free.

Figure 8 – Rotation in Sitting Hands Clasped (right side)

Upper Back Stretches – Less Common Exercises

Rotation Stretch with Chair

Begin sitting on an appropriate chair, side on, with your back straight. Place your hands
on the back of the chair, rotating your torso to one side. Try to keep your legs and back
straight (figure 9). Hold for 5 seconds and repeat 10 times at a mild to moderate stretch
pain-free. Perform on each side.
 Figure 9 – Rotation Stretch with Chair (left side)

Cat Stretch

Begin this exercise on your hands and knees, with your hands in front of you above the
level of the head. Gently take your weight back towards your heels, lowering your chest
until you feel a stretch (figure 10). Allow your back to move into an arch. Hold for 5
seconds and repeat 10 times at a mild to moderate stretch pain-free.

Figure 10 – Cat Stretch