Upper Back Stretch

Upper Back Stretch is a flexibility - scapular protraction exercise involving Rhomboids, Middle trapezius. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Rhomboids, Middle trapezius
Secondary muscles: Posterior deltoid, Erector spinae
Exercise type: Flexibility - scapular protraction

Exercise technique

Posture
Stand or sit with a balanced torso.
Hands
Interlace fingers in front and point thumbs downward.
Arms
Comfortably extend elbows with hands at chest height.
Reach
Push hands forward while spreading the shoulder blades.
Back
Gently round your upper back.
Neck
Keep the head comfortable above the torso without forcibly stretching the neck.
Exit
Reduce the reach, return shoulders naturally and release the hands.

Key technique points

Seek the stretch between the shoulder blades.
Do not lock elbows backward.
Do not shrug toward your ears.
Avoid unnecessary lower-back flexion.
Broaden the upper back with your breathing.
Do not squeeze hands tightly together.

Common mistakes

Collapsing the entire torso

Do not enlarge the upper-back stretch through excessive lumbar flexion.

Raising the shoulders

Do not compress the neck while reaching.

Bending the elbows

Do not lose the arm reach and reduce the stretch.

Pulling the head

Do not force the chin to your chest.

Sideways asymmetry

Do not shift the hands to one side and pull one shoulder blade more.

Abrupt endpoint

Do not push rapidly into the stretch limit.

Frequently asked questions