Welcome to the Internets Best Upper Back Stretch Guide

I spend way too much time at a computer - which is why I love a good upper back stretch.

There's just something magical about them!

They can help relieve so much of your tension within just a few short minutes. They leave you feeling refreshed and ready to take on the world.

Below are some upper back stretches which you can use at home. Hold each one for a few minutes...or longer if needed!



These are the upper back stretches you'll learn on this page:

Egyptian Stretch

This upper back stretch gets right underneath your shoulder blade...which feels amazing. It also does a good job of stretching your shoulders too.

  1. Stand up with a straight back.
  2. Put your left hand out in front of you in a karate chop position.
  3. Twist your other arm underneath your right one.
  4. Reach up and grab your thumb.
  5. Make sure your left hand is still in the karate chop position.
  6. This is the start position.
  7. Lift both of your arms towards the ceiling.
  8. You should feel a strong stretch between your shoulder blades.
  9. Hold for 2 minutes and then swap sides.


Tom doing upper back stretch

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Heels Over Head

This stretch is great for stretching the entire back and neck. It targets many areas so is great for those who hate to waste time!

Note for the ladies: Please do not do this stretch if you are menstruating.

  1. Lie on a yoga mat or something soft.
  2. Lift your feet and back all the way onto the floor behind you.
  3. Check that your position is the same as the picture of Shaye below.
  4. Support your back with your arms.
  5. Hold for 2 minutes or more.



upper back stretch 3

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Heels Over Head

What a wonderful stretch! Shaye loves to do this one after a tough workout because it is so relaxing. Why don't you give it a try? Careful you don't doze off though.

  1. Get yourself a swiss ball.
  2. Lie with the center of your back on top of the ball.
  3. Bend carefully allowing your body to sink into the ball.
  4. Open you arms and legs slightly for support.
  5. Hold for 2 minutes


upper back 1

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Learn The Flexibility Secrets That Even Most Yoga Students Will Never Know

A couple of weeks ago I signed up to Lucas Rockwood's free 7-day flexibility course. It's basically just a series of Yoga "secrets" that get sent to your email daily.

The secret I found most interesting was day #3. It was all about the effect that food has on your flexibility. I was surprised to find out how important diet is!

If you're interested in increasing your flexibility, I recommend checking out Lucas' course.

You can sign up to Lucas' free course here.



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