The reaching upper back stretch is a simple standing or seated stretch where you clasp your hands together in front of you and push your hands forward while rounding your upper back. It opens the rhomboids, mid-traps, and rear delts — muscles that tend to tighten from prolonged sitting and lifting.
Muscle Group
Back
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Opens the rhomboids and mid-back
- Stretches the rear shoulders
- Counteracts hunched posture from lifting and sitting
- Quick and accessible
- No equipment needed
- Excellent between-sets stretch
How to perform
- Stand or sit tall. Interlace your fingers in front of you with palms facing your body.
- Rotate your wrists outward so your palms now face forward.
- Extend your arms forward at chest height, pushing your hands away from your body.
- Round your upper back, like you are hugging a large beach ball.
- Tuck your chin slightly toward your chest.
- Feel the stretch through your upper back, rhomboids, and rear shoulders.
- Hold for 20 to 30 seconds. Breathe deeply.
- Release and shake out your shoulders. Repeat two to three times.
FRONT VIEW
BACK VIEW
Traps
Primary
Back
Primary
Upper Back
Primary
Posterior Deltoid
Primary