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Stretches

Upper body stretches

Stretches and mobility for the neck, shoulders, chest, upper back, arms and wrists. Pair a chest or shoulder opener with an upper-back drill; both sides of the shoulder girdle like to move.

139 moves95 with 3D demosBeginner 67Intermediate 38Advanced 34

Beginner upper body stretches 67

Cat-cow demonstrated on the 3D figure3D demoCat-cowBeginner · No equipmentChair pose (Utkatasana) demonstrated on the 3D figure3D demoChair pose (Utkatasana)Beginner · No equipmentChin tuck demonstrated on the 3D figure3D demoChin tuckBeginner · No equipmentCross-body shoulder stretch demonstrated on the 3D figure3D demoCross-body shoulder stretchBeginner · No equipmentDoorway chest opener demonstrated on the 3D figure3D demoDoorway chest openerBeginner · A wallDownward-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 equipmentLevator Scapulae Stretch demonstrated on the 3D figure3D demoLevator Scapulae StretchBeginner · 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 equipment

Intermediate upper body stretches 38

Bar hang demonstrated on the 3D figure3D demoBar hangIntermediate · Pull-up bar + A stepBow pose (Dhanurasana) demonstrated on the 3D figure3D demoBow pose (Dhanurasana)Intermediate · No equipmentCamel pose (Ustrasana) demonstrated on the 3D figure3D demoCamel pose (Ustrasana)Intermediate · No equipmentCobra pose (Bhujangasana) demonstrated on the 3D figure3D demoCobra pose (Bhujangasana)Intermediate · No equipmentCrab Reach demonstrated on the 3D figure3D demoCrab ReachIntermediate · No equipmentCrow pose (Bakasana) demonstrated on the 3D figure3D demoCrow pose (Bakasana)Intermediate · No equipmentCuban rotation demonstrated on the 3D figure3D demoCuban rotationIntermediate · A dumbbell + A bandDolphin pose (Ardha Pincha Mayurasana) demonstrated on the 3D figure3D demoDolphin pose (Ardha Pincha Mayurasana)Intermediate · No equipmentExtended side angle (Utthita Parsvakonasana) demonstrated on the 3D figure3D demoExtended side angle (Utthita Parsvakonasana)Intermediate · No equipmentFish Pose (Matsyasana) demonstrated on the 3D figure3D demoFish Pose (Matsyasana)Intermediate · No equipmentHalf frog pose (Ardha Bhekasana) demonstrated on the 3D figure3D demoHalf frog pose (Ardha Bhekasana)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 wall

Advanced upper body stretches 34

Dancer pose (Natarajasana) demonstrated on the 3D figure3D demoDancer pose (Natarajasana)Advanced · No equipmentForearm stand (Pincha Mayurasana) demonstrated on the 3D figure3D demoForearm stand (Pincha Mayurasana)Advanced · A wallFour-limbed staff pose (Chaturanga Dandasana) demonstrated on the 3D figure3D demoFour-limbed staff pose (Chaturanga Dandasana)Advanced · No equipmentHandstand 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 dumbbellSupported shoulderstand (Salamba Sarvangasana) demonstrated on the 3D figure3D demoSupported shoulderstand (Salamba Sarvangasana)Advanced · No equipmentCompass Pose (Parivrtta Surya Yantrasana)Advanced · No equipmentCrane Pose (Bakasana, straight arms)Advanced · No equipmentMarichyasana DAdvanced · No equipment

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Questions people ask

What are good upper body stretches for beginners?

Start with moves graded easy, such as Cat-cow, Chair pose (Utkatasana), Chin tuck. There are 67 of them on this page. Each guide links to a harder option for when it starts to feel easy.

Can I do upper body stretches at home without equipment?

Yes. 99 of the 139 moves here need nothing but your body, a floor, a wall or a step, for example Cat-cow, Chair pose (Utkatasana), Chin tuck.

What are the hardest upper body stretches?

Moves graded advanced or expert include Supported headstand (Salamba Sirsasana), Bird of Paradise (Svarga Dvijasana), Drop-Back to Wheel. 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.