Upper Back Stretch
A simple upper back and shoulder blade stretch that improves posture and releases tension between shoulders.
Instructions
- Clasp your fingers together with your thumbs pointing down.
- Round your shoulders and reach your hands forward, away from your body.
- Feel the stretch across your upper back and between your shoulder blades.
- Hold this position for 20-30 seconds while breathing deeply.
- Relax and return to starting position.
Tips
- Keep your hands at chest height for optimal upper back engagement.
- Gently press your hands forward to deepen the stretch.
- Maintain steady, relaxed breathing throughout the hold.
- This stretch is excellent after sitting or working at a desk.
- Perform 2-3 repetitions, holding each for 20-30 seconds.
Recommended starting values
Sensible novice starting points for each goal, for a lifter aged 25–40. Scale down for smaller frames or older lifters. Treat the first set of any session as a discovery set.
| Goal | Sets | Hold |
|---|---|---|
| Gain strength | 3 | 25 s |
| Build muscle | 3 | 40 s |
| Build endurance | 3 | 1 min |