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Upper Back Stretch: starting position Upper Back Stretch: end position

Mobility · Traps & mid back

Upper Back Stretch

A mobility exercise that works the traps & mid back. Beginner level, using bodyweight.

BeginnerBodyweightHomeParkGym

Muscles worked

Rhomboids and middle back.

Setup and loading

Bodyweight.

How to do the upper back stretch step by step

  1. Interlace your fingers with your thumbs pointing down.
  2. Extend your arms forward, rounding your shoulders.
  3. Hold for 15-20 seconds.

Form cues

  • Spread your shoulder blades
  • Breathe

Common mistakes

  • Hunching your neck
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Sets and reps for your goal

Mobility

2-3 x 20-40 s per side

2-3 sets of 30-60 seconds or 8-10 slow reps. Daily or before training.

Work in a pain-free range with slow breathing. A little often is better than a lot once in a while.

A guide for healthy adults. Adjust the load to your level and see a professional if you have an injury.

Check your form

Film yourself from the side or ask someone to watch, then tick what you get right.

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Sports it suits

SwimmingPadel

Gear for this exercise

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