Upper back and chest · Seated or Standing
Upper back reach
Reaching the arms forward and letting the upper back round, to stretch the area between the shoulder blades. The opposite movement to the chest opener.
- Hold 15 to 30 s
- Held stretch
How to do it
- Sit tall and clasp your hands in front of you with your arms at shoulder height.
- Push your hands forward and let your upper back round, drawing your shoulder blades apart.
- Let your chin drop slightly toward your chest.
- Hold, then sit tall again slowly.
How long
Hold for 15 to 30 seconds. Once or twice.
What you should feel
A stretch across the upper back, between and around the shoulder blades.
Stop if…
- Pain, numbness, tingling or pins and needles, or dizziness: stop and do not push through it.
Variations
- Standing. Stand with the knees soft and reach forward the same way.
- Overhead. After reaching forward, raise the clasped hands above your shoulders and stretch up, as Oregon OSHA suggests.
Common mistakes
- Rounding the lower back instead of the upper back.
- Shrugging.
- Holding your breath.
Use it in a routine
The stretch routine builder can play this with other upper back and chest stretches, with a countdown for each side and a chime at every change. The stretch break timer adds stretches like it to a break after each work interval.
It is part of these ready-made routines: Neck and shoulders, 5 minutes and Standing break, 5 minutes.
Sources
Written from published guidance by health services, physiotherapy and ergonomics bodies. Last reviewed .
- Evaluating your computer workstation (PDF), Oregon OSHA, via Oregon State University EHS
- Standing stretches for the workplace (video), Mayo Clinic (general stretching guidance)
- Desk-based exercises, Chartered Society of Physiotherapy (UK) (general stretching guidance)
- Stretching at the workstation (PDF), New Mexico State University Environmental Health and Safety (general stretching guidance)