Standing reach up back rotation stretch

Standing reach up back rotation stretch

The standing reach up back rotation stretch is a dynamic exercise that targets the upper body, specifically the shoulders, back, and chest muscles. This stretch not only improves flexibility and range of motion but also helps to relieve tension and tightness in these areas. To perform the standing reach up back rotation stretch, begin by standing tall with your feet hip-width apart. Interlace your fingers behind your head, keeping your elbows wide. Gently squeeze your shoulder blades together and lift your chest. This is your starting position. Next, as you exhale, reach your hands up towards the ceiling while keeping your chest lifted. Allow your upper back to gently arch. You should feel a stretch in your chest and throughout your upper back. As you inhale, slowly rotate your upper body to the right, keeping your hips and legs stationary. Feel the stretch in your mid-back and shoulders. Hold this position for a few seconds, focusing on deep breathing. Then, rotate back to the center and repeat the rotation to the left side. Continue alternating sides for a total of 8-10 rotations (4-5 per side). Remember to keep your core engaged, maintain good posture, and avoid any pain or discomfort during the stretch. Incorporating the standing reach up back rotation stretch into your fitness routine can help improve your posture, enhance upper body mobility, and alleviate any tightness or stiffness in the shoulders and back.


  • Stand with your feet shoulder-width apart and your arms resting at your sides.
  • Raise both arms up overhead, reaching as high as you can towards the ceiling.
  • While keeping your arms straight, slowly rotate your upper body to one side, reaching towards the back.
  • Hold this position for 10 to 15 seconds while allowing your breath to flow naturally.
  • Return back to the starting position.
  • Repeat the same movement to the opposite side.
  • Continue alternating sides for a total of 4 to 6 repetitions.
  • Remember to maintain proper form, engage your core muscles, and avoid any jerky movements.
  • This exercise helps to stretch and mobilize your upper back and shoulder muscles.

Tips & Tricks

  • Start with a gentle warm-up to prepare your body for the exercise.
  • Engage your core throughout the exercise to maintain stability and proper alignment.
  • Focus on reaching up and back while rotating your upper body for a deeper stretch.
  • Breathe deeply and exhale as you rotate, allowing your muscles to relax and stretch further.
  • Perform the exercise on a soft surface, such as a yoga mat or exercise mat, to support your body.
  • Take it slow and be mindful of your body's limitations, avoiding any pain or discomfort.
  • Incorporate this stretch into your regular stretching routine to improve flexibility and mobility.
  • Listen to your body and modify the exercise as needed to suit your individual needs and abilities.
  • Stay consistent with your stretching practice to see long-term improvements in flexibility.
  • Consult with a fitness professional if you have any underlying injuries or medical conditions before attempting this stretch.


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