Upper Back Stretches
The thoracic spine (upper back) is built for rotation, but desk work robs it of that motion. When the upper back stops rotating, the neck and lower back compensate — which is why thoracic mobility shows up in so many neck and shoulder pain programs. The stretches below restore the three motions the thoracic spine needs: extension (thoracic extension over a foam roller or rolled towel), rotation (open book, thread the needle, seated thoracic twist), and the relationship between the shoulder blades and the rib cage.
23 upper back stretches in the Body Fix library
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Chin Tuck
Sit tall and gently draw your chin straight back to create a double-chin effect without tilting your head, feeling a stretch at the base of your skull.
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Occipital Floor Release
Lie on your back with a rolled towel placed under your neck and breathe deeply. Move your neck up, then slowly resist the weight of your neck as it brings itself back down.
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Cross-Body Shoulder Stretch
Pull one arm straight across your chest with the opposite hand near the elbow until you feel a deep stretch in the back of your shoulder.
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Eagle Arms (Garudasana Arms)
Extend both arms forward, wrap one arm under the other at the elbows, try to bring your palms together, and lift your elbows to shoulder height to feel the stretch between your shoulder blades. Alternate sides.
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Thread the Needle
On hands and knees, slide one arm under your body along the floor until your shoulder rests on the ground, feeling the rotational stretch through the upper back and shoulder. Alternate sides.
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Resistance Band Shoulder Pass-Through
Hold a resistance band wide in front of you, then slowly raise it overhead and bring it behind your back in a controlled arc, keeping your arms straight throughout.
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Floor Shoulder Overhead Stretch
Start by lying down on your stomach with one straight arm stretched out to the side. Slowly use the opposite arm to push the floor to raise your chest off the ground. Go until you feel a light stretch in the targeted muscles. Hold for up to 20-30 seconds and slowly release by lowering the chest back down to the ground. Alternate sides.
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Shoulder Blade Pinch
Lie face down or stand tall, then make quick flutters with your shoulder blades by gently pinching them together and releasing. Keep the movement small and controlled.
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Seated Chest Expansion
Sit tall at the edge of a chair with your hands against your head and elbows open. Keep your hands in contact with your head as you gently move your elbows and chest back, pinching your shoulder blades together until you feel a light stretch across the chest.
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Cat-Cow Stretch
On hands and knees, alternate between arching your back toward the ceiling on the exhale and letting your belly drop while lifting your head and tailbone on the inhale.
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Child's Pose (Balasana)
Kneel and sit back toward your heels, extend your arms forward on the floor, and relax your forehead down while sinking your chest toward the ground.
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Seated Thoracic Rotation
Sit tall in a chair, cross your arms over your chest, and slowly rotate your upper body to one side as far as comfortable while keeping your hips still and facing forward.
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Open Book Stretch
Lie on your side with knees stacked and both arms forward at shoulder height, then rotate your top arm back to open your chest like a book while following your hand with your eyes.
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Wall Angels
Stand with your back flat against a wall, press your arms into a W shape, then slowly slide them above your head and back down while keeping your back and arms touching the wall.
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Foam Roller Thoracic Extension
Place a foam roller perpendicular to your spine at mid-back level, support your head with your hands, and gently extend back over the roller to mobilize each thoracic segment.
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Seated Upper Back Hug
Sit upright, wrap both arms around your torso in a self-hug, and round your upper back while reaching your fingertips toward your shoulder blades.
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Standing Lat Stretch
Stand with feet shoulder-width apart, reach one arm overhead and lean to the opposite side, feeling the stretch from your hip all the way up through the lat and shoulder. Alternate sides.
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Child's Pose with Lateral Arm Reach
From child's pose, walk both hands as far as possible to one side to create a crescent stretch in the opposite lat and shoulder, then switch sides.
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Doorway Hang Spine Decompression
Grip a sturdy doorframe or pull-up bar overhead, allow your body to hang with feet lightly on the floor, and let the spine passively decompress under your body weight.
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Eagle Arm Tricep Variation
Lift one arm and wrap both arms at the elbows, pressing the top elbow against the bottom arm, then lift both elbows together to feel the combined shoulder-blade and tricep stretch. Alternate sides.
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Floor Tricep Reach Stretch
Sit on your heels, extend one arm forward along the floor and walk the fingertips as far as possible while keeping the opposite hip back, feeling the shoulder and tricep lengthen.
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World's Greatest Stretch
Step into a deep lunge, place both hands inside the front foot, lower your back knee, then rotate the chest open by reaching the inside arm toward the ceiling and hold. Alternate sides.
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Runner's Lunge with Spinal Rotation
Step into a deep runner's lunge, place both hands inside the front foot, then rotate your torso to open the chest by reaching the inside arm toward the ceiling. Alternate sides.
Frequently asked questions
What's the single best stretch for upper back tightness from sitting?
Thread-the-needle and the open-book rotation tend to give the most relief per minute for desk-related upper back tightness, because both restore the rotational range that sitting takes away. Doing 10 slow reps each side, twice a day, is enough for most people.
Why does my upper back ache between the shoulder blades?
Most commonly: forward-head posture is loading the mid-trap and rhomboid muscles all day to hold the head up. Strengthening the deep neck flexors (chin tuck), stretching the pecs, and mobilizing the thoracic spine is the standard three-part fix — rarely is direct stretching of the mid-back the answer on its own.
Is foam rolling the upper back safe?
Foam rolling the thoracic spine is generally safe and helpful — keep the roller below the neck and above the ribs. Avoid rolling the lower back over a foam roller; the lumbar spine isn't built for that load. If you have osteoporosis or recent spine injury, ask your provider before adding foam rolling.
Get guided audio, video, and a timer for every stretch with Body Fix free on iOS.
Download Body FixThis page is for educational purposes and is not a substitute for medical advice, diagnosis, or treatment. See peer-reviewed sources for these recommendations, and always consult a qualified healthcare provider for new, severe, or persistent symptoms.