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Reach forward upper back stretch

Reach forward upper back stretch

The "Reach Forward Upper Back Stretch" is a fantastic exercise for targeting the muscles of your upper back and shoulders, helping to alleviate tension and improve flexibility. This stretch is particularly beneficial for individuals who spend long hours sitting at a desk or engaging in activities that promote forward head posture. To perform the reach forward upper back stretch, start by sitting up tall on a chair or the edge of a bed. Extend your arms straight out in front of you at shoulder height, ensuring that your palms are facing down. Gently interlace your fingers, pressing your palms away from you to create a slight rounding of the upper back. Next, actively push your chest forward while simultaneously reaching your hands forward, allowing your upper back to stretch and open up. As you do this, try to maintain a relaxed neck and shoulder position, avoiding any strain or tension. Hold this position for at least 20 to 30 seconds, taking slow, deep breaths to enhance the stretch. Remember to perform the reach forward upper back stretch in a controlled manner, avoiding any jerking or bouncing movements. Gradually increase the intensity of the stretch over time, but always listen to your body and never push beyond your comfort zone. Incorporating this exercise into your daily routine can help improve your posture and alleviate tightness in your upper back muscles. As with any exercise or stretch, consistency is key, so aim to incorporate this stretch into your daily routine to reap the maximum benefits.


  • Stand with your feet shoulder-width apart and your knees slightly bent.
  • Interlace your fingers in front of you and extend your arms straight out.
  • Round your upper back and reach forward, allowing your arms to go as far as possible while keeping them straight.
  • Hold the stretch for 15-30 seconds, feeling the stretch in your upper back.
  • Slowly release the stretch and return to the starting position.
  • Repeat the stretch for 2-3 sets.

Tips & Tricks

  • Focus on proper form - engage your core and maintain a tall posture throughout the stretch.
  • Breathe deeply while performing the stretch to promote relaxation and oxygen flow.
  • Start with shorter holds and gradually increase the duration over time to improve flexibility.
  • Avoid overstretching or pushing yourself too hard, as this can lead to injury.
  • Listen to your body and modify the intensity or range of motion as needed.
  • Incorporate this stretch into your warm-up routine to prepare your upper back muscles for exercise.
  • Combine the reach forward upper back stretch with other stretches to create a more comprehensive routine.
  • Pair this exercise with strengthening exercises for your upper back and shoulders to improve overall posture and strength.
  • If you feel any pain or discomfort during the stretch, stop immediately and consult a healthcare professional.
  • Consistency is key - aim to perform this stretch regularly to see improvements in your upper back mobility and flexibility.


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