Upper Back Stretches

Written by Brett Harrop

Updated: 7 April 2022

The following upper back stretches are designed to restore flexibility to the joints and muscles of the upper back. If you are injured, you should discuss the suitability of these upper back stretches with your physiotherapist prior to beginning them. Generally, they should be performed 3 times daily provided they do not cause or increase pain.

Upper Back Stretches – Basic Exercises

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.

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.

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.

More Basic Upper Back Stretches

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Become a PhysioAdvisor Member and gain full access to our complete Injury Database. Our experienced physiotherapists are updating PhysioAdvisor’s injury articles to include the most important information to help users take control of their injury and hasten their recovery. Updated sections include detailed information on: Treatment, Intermediate & Advanced Exercises and a step by step Rehabilitation Protocol for each updated injury article – ensuring you have the tools to take control of your injury and save money on expensive physiotherapy consultations.

Upper Back Stretches – Advanced Exercises

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Become a PhysioAdvisor Member and gain full access to our complete Injury Database. Our experienced physiotherapists are updating PhysioAdvisor’s injury articles to include the most important information to help users take control of their injury and hasten their recovery. Updated sections include detailed information on: Treatment, Intermediate & Advanced Exercises and a step by step Rehabilitation Protocol for each updated injury article – ensuring you have the tools to take control of your injury and save money on expensive physiotherapy consultations.

Upper Back Stretches – Less Common Exercises

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Become a PhysioAdvisor Member and gain full access to our complete Injury Database. Our experienced physiotherapists are updating PhysioAdvisor’s injury articles to include the most important information to help users take control of their injury and hasten their recovery. Updated sections include detailed information on: Treatment, Intermediate & Advanced Exercises and a step by step Rehabilitation Protocol for each updated injury article – ensuring you have the tools to take control of your injury and save money on expensive physiotherapy consultations.

Find a Physio to assist with Upper Back Stretches

Find a physiotherapist who can assist with upper back stretches and rehabilitation.

Other Exercises

• View Upper Back Strengthening Exercises
• View Core Exercises
• View Upper Body Massage Ball Exercises
• View Upper Body Foam Roller Exercises
• View Upper Body Resistance Band Exercises
• View Basic Pilates Exercises
• View Basic Swissball Exercises

Physiotherapy Products for Upper Back Exercises & Rehabilitation

To purchase physiotherapy products for upper back exercises click on one of the above links or visit the PhysioAdvisor Shop.

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