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Stretches

Upper back stretches

Upper back mobility for a stiff mid-back and rounded shoulders: open books, thread the needle, thoracic extension and wall angels.

62 moves48 with 3D demosBeginner 31Intermediate 18Advanced 13

Beginner upper back stretches 31

Cat-cow demonstrated on the 3D figure3D demoCat-cowBeginner · No equipmentDownward-facing dog (Adho Mukha Svanasana) demonstrated on the 3D figure3D demoDownward-facing dog (Adho Mukha Svanasana)Beginner · No equipmentExtended puppy pose (Uttana Shishosana) demonstrated on the 3D figure3D demoExtended puppy pose (Uttana Shishosana)Beginner · No equipmentFoam Roller Thoracic Extension demonstrated on the 3D figure3D demoFoam Roller Thoracic ExtensionBeginner · A foam rollerGate Pose (Parighasana) demonstrated on the 3D figure3D demoGate Pose (Parighasana)Beginner · No equipmentLocust pose (Salabhasana) demonstrated on the 3D figure3D demoLocust pose (Salabhasana)Beginner · No equipmentLow cobra (Bhujangasana) demonstrated on the 3D figure3D demoLow cobra (Bhujangasana)Beginner · No equipmentOverhead side bend demonstrated on the 3D figure3D demoOverhead side bendBeginner · No equipmentPelvic tilt into bridge demonstrated on the 3D figure3D demoPelvic tilt into bridgeBeginner · No equipmentSeated twist, bottom leg straight demonstrated on the 3D figure3D demoSeated twist, bottom leg straightBeginner · No equipmentShoulder CARs (controlled articular rotations) demonstrated on the 3D figure3D demoShoulder CARs (controlled articular rotations)Beginner · No equipmentSide-lying Open Book Rotation demonstrated on the 3D figure3D demoSide-lying Open Book RotationBeginner · No equipment

Intermediate upper back stretches 18

Bar hang demonstrated on the 3D figure3D demoBar hangIntermediate · Pull-up bar + A stepCobra pose (Bhujangasana) demonstrated on the 3D figure3D demoCobra pose (Bhujangasana)Intermediate · No equipmentDolphin pose (Ardha Pincha Mayurasana) demonstrated on the 3D figure3D demoDolphin pose (Ardha Pincha Mayurasana)Intermediate · No equipmentFish Pose (Matsyasana) demonstrated on the 3D figure3D demoFish Pose (Matsyasana)Intermediate · No equipmentHalf handstand at the wall (Ardha Adho Mukha Vrksasana) demonstrated on the 3D figure3D demoHalf handstand at the wall (Ardha Adho Mukha Vrksasana)Intermediate · A wallHalf lord of the fishes (Ardha Matsyendrasana) demonstrated on the 3D figure3D demoHalf lord of the fishes (Ardha Matsyendrasana)Intermediate · No equipmentOverhead lat stretch at a bench demonstrated on the 3D figure3D demoOverhead lat stretch at a benchIntermediate · A bench or boxReverse lunge with rotation demonstrated on the 3D figure3D demoReverse lunge with rotationIntermediate · No equipmentRevolved chair pose (Parivrtta Utkatasana) demonstrated on the 3D figure3D demoRevolved chair pose (Parivrtta Utkatasana)Intermediate · No equipmentSeated forward fold (Paschimottanasana) demonstrated on the 3D figure3D demoSeated forward fold (Paschimottanasana)Intermediate · No equipmentSegmental Roll Down demonstrated on the 3D figure3D demoSegmental Roll DownIntermediate · No equipmentSuperman demonstrated on the 3D figure3D demoSupermanIntermediate · No equipment

Advanced upper back stretches 13

Forearm stand (Pincha Mayurasana) demonstrated on the 3D figure3D demoForearm stand (Pincha Mayurasana)Advanced · A wallHandstand at the wall (Adho Mukha Vrksasana, chest to wall) demonstrated on the 3D figure3D demoHandstand at the wall (Adho Mukha Vrksasana, chest to wall)Advanced · A wallJefferson curl demonstrated on the 3D figure3D demoJefferson curlAdvanced · A dumbbell + A stepPlow pose (Halasana) demonstrated on the 3D figure3D demoPlow pose (Halasana)Advanced · No equipmentProne Swimmers demonstrated on the 3D figure3D demoProne SwimmersAdvanced · No equipmentSots Press demonstrated on the 3D figure3D demoSots PressAdvanced · A barbell + A dumbbellCompass Pose (Parivrtta Surya Yantrasana)Advanced · No equipmentMarichyasana DAdvanced · No equipmentRevolved Half Moon (Parivrtta Ardha Chandrasana)Advanced · A stepRevolved Side Angle (Parivrtta Parsvakonasana)Advanced · No equipmentRevolved Triangle (Parivrtta Trikonasana)Advanced · A stepWild Thing (Camatkarasana)Advanced · No equipment

Workouts that use them

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Questions people ask

What are good upper back stretches for beginners?

Start with moves graded easy, such as Cat-cow, Downward-facing dog (Adho Mukha Svanasana), Extended puppy pose (Uttana Shishosana). There are 31 of them on this page. Each guide links to a harder option for when it starts to feel easy.

Can I do upper back stretches at home without equipment?

Yes. 43 of the 62 moves here need nothing but your body, a floor, a wall or a step, for example Cat-cow, Downward-facing dog (Adho Mukha Svanasana), Extended puppy pose (Uttana Shishosana).

What are the hardest upper back stretches?

Moves graded advanced or expert include Scorpion Pose (Vrschikasana). Most have stepping stones; open a guide to see its easier options.

How do I choose the right level?

Pick a move you can do for the planned reps or time with control and a couple of reps in reserve. If it is easy, step up; if your form slips, step down. Every guide shows an easier and a harder option when one exists.

Movement education, not medical advice. Difficulty grades for imported entries are source-assigned and await editorial review. Stop for sharp or increasing pain, numbness or tingling. Health disclaimer.