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Standing reach up back rotation stretch

Standing reach up back rotation stretch

The standing reach up back rotation stretch is a fantastic exercise that targets your upper back, shoulders, and core. It is a gentle stretching movement that helps improve flexibility and mobility, making it a perfect addition to your warm-up routine or cool-down session. To perform this exercise, start by standing with your feet shoulder-width apart and your knees slightly bent. Raise your arms straight above your head, keeping them parallel to each other. Take a deep breath in, and as you exhale, gently rotate your upper body to the right while reaching your right hand up towards the ceiling. You should feel a gentle stretch in your upper back and shoulder. Hold this position for 15-30 seconds, focusing on deepening the stretch with each exhale. Repeat on the other side, rotating to the left. As you perform this exercise, it is important to maintain good posture and keep your core engaged. Remember to breathe deeply throughout the movement, as this will help relax your muscles and enhance the stretch. Avoid any jerky or sudden movements, and listen to your body's limits - go only as far as is comfortable for you. Incorporating the standing reach up back rotation stretch into your fitness routine can help improve your upper body flexibility and relieve tension that may have built up from sitting or performing repetitive movements. It is particularly beneficial for individuals who spend long hours at a desk or engaged in activities that require forward shoulder posture. Make this stretch a regular part of your exercise program to promote overall mobility and prevent muscle imbalances.


  • Stand with your feet shoulder-width apart and your arms by your sides.
  • Reach your arms straight up overhead, stretching as high as you can.
  • Start by rotating your upper body to the right, keeping your arms extended.
  • Return to the starting position, and then rotate your upper body to the left.
  • Repeat this rotation on each side for the desired number of repetitions.

Tips & Tricks

  • Incorporate this stretch into your routine to improve flexibility and range of motion in your upper back.
  • Engage your core muscles as you perform the stretch to improve stability and balance.
  • Breathe deeply and relax your muscles during the stretch to enhance its effectiveness.
  • Perform this stretch regularly to gradually increase your flexibility over time.
  • If you experience any pain or discomfort while doing this stretch, stop and consult with a healthcare professional.
  • Pair this stretch with exercises that target the muscles of your upper back and shoulders for a well-rounded workout.
  • Consider using a yoga strap or towel if you find it challenging to reach your hands together behind your back.
  • Listen to your body and adjust the intensity of the stretch accordingly, avoiding any excessive pulling or strain.
  • Maintain proper posture throughout the stretch, keeping your spine aligned and shoulders relaxed.
  • Remember to warm up your muscles before attempting this stretch to reduce the risk of injury.

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