A Human Web
Join

Stretching & mobility

Upper back mobility routine

Hours of sitting round the upper back forward. These moves take it the other way, then train the muscles that hold it there.

10 minBeginner7 movesA foam roller · A wall · A bandNeck · Back · Shoulders
Follow along: a timer, a cue and the next move, one step at a time.

Mobility

  1. Foam Roller Thoracic Extension6 slow reps
    Beginner · 3D demo
  2. Side-lying Open Book Rotation6 reps each side
    Beginner · 3D demoHarder: Reverse lunge with rotation
  3. Doorway chest opener45 s
    Beginner · 3D demoHarder: Handstand at the wall (Adho Mukha Vrksasana, chest to wall)

Strength

2 rounds · Rest 30 s between rounds

  1. Chin tuck10 reps
    Beginner · Neck · 3D demoEasier: Lying chin tuckHarder: Isometric neck holds (four-way)
  2. Wall angel8 reps
    Beginner · Back, Shoulders · 3D demoHarder: Prone Y-T-W raises
  3. Prone Y-T-W raises5 of each letter
    Beginner · Back, Shoulders, Neck · 3D demoEasier: Wall angelHarder: Bent-over reverse fly
  4. Band pull-apart15 reps
    Intermediate · Shoulders, Back · 3D demoEasier: Prone Y-T-W raisesHarder: Barbell rear-delt row

Tips

  • Posture changes all day; aim for variety, not one perfect position.
  • Use a light band for pull-aparts; the target muscles are small.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Find more moves like these

More stretching & mobility

10-minute morning stretch

A gentle, no-equipment stretch routine to wake up the spine, hips and shoulders in ten minutes.

10 minBeginner10 movesNo equipment

Full-body stretch routine

A 15-minute head-to-toe stretch for the neck, shoulders, back, hips, hamstrings and calves.

15 minBeginner11 movesA wall

Lower back stretch routine

Seven gentle stretches and mobility moves for a stiff lower back, done lying and kneeling.

12 minBeginner7 movesA wall

Questions people ask

How long does the upper back mobility routine take?

About 10 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A foam roller, A wall, A band. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 3 of its 7 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.