{"id":1109,"date":"2025-12-21T09:30:58","date_gmt":"2025-12-21T09:30:58","guid":{"rendered":"https:\/\/trb-staging.stretch-well.com\/blog\/the-best-exercises-to-stretch-the-upper-back\/"},"modified":"2026-03-01T08:16:39","modified_gmt":"2026-03-01T08:16:39","slug":"the-best-exercises-to-stretch-the-upper-back","status":"publish","type":"post","link":"https:\/\/stretch-well.com\/en\/blog\/the-best-exercises-to-stretch-the-upper-back\/","title":{"rendered":"The best exercises to stretch the upper back"},"content":{"rendered":"\n
There are 2 main culprits for limiting movement in the thoracic part of the spine and pain in the upper back area, and they are:<\/p>\n\n
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Sitting too long<\/li>\n\n\n\n
Poor posture<\/li>\n<\/ul>\n\n
Sitting for long periods of time puts too much pressure on the muscles of the back and spinal discs. After a while, these structures will become overstretched and cause pain in the neck, back, and arms. If you are engaged in office work, try to sit as correctly as possible and provide something to support your lower back to prevent bending while sitting and relieve your back. Take a break after each class and take a walk to relieve your muscles, joints, ligaments and tendons from the pressure they suffer. <\/p>\n\n
A tip that will be useful \u2013 to correct posture, imagine a straight line running through your body and a single thread pulling your head up.<\/p>\n\n
What are the best exercises<\/h2>\n\n
Here are some of the effective stretching exercises for this region that will help reduce pressure, pain and discomfort in the upper back. Of course, what will, in addition to your work at home or in the gym, contribute to better progress is a visit to our stretching studio where the therapist will gain insight into your structures and will be able to direct, monitor and help you achieve your goals as quickly and efficiently as possible. <\/p>\n\n
“Sphinx” pose<\/strong><\/h3>\n\n
This pose helps strengthen the spinal muscles if performed actively, while stretching the chest muscles, shoulders and abdominal muscles. It also expands the chest and lungs, which will contribute to better oxygenation and therefore reduce stress and calm the nervous system. Performing the exercise:Lie on your stomach, bend your arms at the elbows and place your shoulder-width palms on the floor, facing down. Lift your upper torso upwards and pull your shoulders as far back and down as possible. The head is slightly tilted back to make the stretch more intense from the front of the neck and torso. <\/p>\n\n<\/figure>\n\n
Thread the needle<\/strong><\/h3>\n\n
This pose will help you open your shoulders, neck, arms, chest and upper back. It will also reduce tension in your upper back and shoulders as you perform a slight spinal rotation for better mobility. <\/p>\n\n
Performing the exercise:The starting position is in a four-legged position on the knees and palms. Raise one hand and pass under the opposite. The hips should remain elevated while the upper part of the body rotates towards the arm that you have slipped underneath and reaches as far as possible. After a few breaths, return to the starting position and repeat the same on the other side. <\/p>\n\n<\/figure>\n\n
“Reverse prayer”<\/strong><\/h3>\n\n
This exercise strengthens the hands, wrists, arms and shoulders. It is also a great movement for improving posture and improving the mobility of the spine. <\/p>\n\n
Performing the exercise:Fold your palms behind your back so that your arms are bent at the elbow. Try to apply pressure with your palms by pushing your palms towards each other. If you can not put your palms together, pull your left elbow with your right hand and hold in a position where you feel the stretch. Repeat the same on the other side and over time you will achieve progress that will allow you to put your palms together. <\/p>\n\n<\/figure>\n\n
“Low back hand clasp”<\/strong><\/h3>\n\n
This position is similar to the previous one, except that the arms and elbows are flexed. This exercise will allow you to stretch in the shoulders and perform the opening of the chest. <\/p>\n\n
Performing the exercise:Place your hands behind your back so that your thumbs are set down. Bring your hands together and separate them equally from your lower back. Try to keep your hands on all the time you’re pulling your hands off. Hold the position and repeat how many times you need to feel relief. <\/p>\n\n<\/figure>\n\n
Conclusion<\/h2>\n\n
Pain should not be your everyday life and prevent you from moving smoothly and enjoying every movement. Therefore, visit our stretching center and schedule a stretching treatment to allow your body to feel all the benefits of movement. <\/p>\n\n
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