Upper Back Stretch for the Area Between Your Shoulder Blades
Movement card
| Body area | Upper back |
|---|---|
| Also called | upper back stretches, seated thoracic extension |
| Works | upper back, chest, thoracic spine |
| Type | Stretch |
| Position | Seated |
| Hold | 15 to 30 seconds |
| Reps | 3 to 5 |
| Sets | 1 |
| Sides | Not applicable |
| How often | Perform a few times throughout the day, especially when feeling stiff. |
| Equipment | Chair |
| Office visibility | Medium |
The seated upper back stretch is a movement where you use the back of your chair to gently arch your upper spine. With hands placed behind your head, you lean back to open the chest and extend the upper back.
This stretch is often used by people who feel stiff from hunching over a keyboard or looking down at a screen. It helps counteract the forward-hunch posture common in many desk jobs.
What the upper back stretch works
This movement primarily targets the muscles in your upper back. It also creates a stretch across the chest. The main goal is to improve mobility in the thoracic spine, which is the upper and middle part of your back.
How to do it
Starting position: Sit tall near the edge of your chair with your feet flat on the floor. Place your hands behind your head with your elbows pointing out to the sides.
- Take a deep breath in to prepare.
- As you breathe out, gently lean your upper body back over the top of the chair.
- Allow your upper back to arch and your chest to open.
- Keep your lower back stable and your neck in a comfortable position.
- Hold the stretch while breathing normally.
- Slowly return to the starting position.
What you should feel
You should feel a gentle stretch across your upper back and chest as you lean back. The sensation should be mild and comfortable. This movement should not cause any sharp or painful feelings.
Common mistakes
- Arching the lower back instead of the upper back.
- Forcing your neck back too far.
- Holding your breath.
- Using a chair with a back that is too high.
Make it easier or harder
- Easier: Cross your arms over your chest instead of putting hands behind your head.
- Easier: Do not lean back as far.
- Easier: Use a chair with a lower back.
- Harder: Reach your arms straight overhead as you lean back.
Fitting it into a desk day
This is a good stretch for a quick break between tasks or after a long meeting. Since it involves leaning back over your chair with your arms out, it has a medium visibility level in an open office. You can do it a few times throughout the day whenever you feel stiff.
Quick questions
How long should I hold this upper back stretch?
Hold the stretch for 15 to 30 seconds while breathing normally. The record suggests performing three to five repetitions.
What if my chair back is too high?
Using a chair with a back that is too high is a common mistake. If possible, find a chair with a lower back that allows your upper back to arch over it comfortably.
Can I make this stretch easier?
Yes, to make it easier, you can cross your arms over your chest instead of putting your hands behind your head. You can also reduce how far you lean back.
When to see a doctor or physio
Pay attention to what your body tells you and stop if you feel certain symptoms. It is a good idea to get checked by a doctor or physical therapist if you experience sharp, shooting, or radiating pain.
- Sharp, shooting, or radiating pain.
- Numbness or tingling in the arms or hands.
- Feeling dizzy or lightheaded.
Skip it or ask first if:
- You have a recent upper back, shoulder, or neck injury.
- You have a spinal condition where back extension is not recommended.
How this page was put together: general guidance consistent with public workstation and movement-break resources from OSHA, CDC/NIOSH and the NHS, and with standard exercise handouts. It was drafted with AI assistance, checked in a separate review pass and edited under our editorial policy. It is not medical advice and no clinician reviewed it. Last checked October 2026.