Exercise guide
Upper Back Stretch
The Upper Back Stretch uses clasped hands and a forward reach to create space between the shoulder blades. The middle back is the listed target area, and the position should remain mild enough to release without strain.
Training context
Setup Cues for the Upper Back Stretch
The stretch comes from reaching the hands forward and allowing the upper back to round slightly. There is no need to force the head down or collapse the entire torso.
Keep the shoulders relaxed and breathe steadily. Use a smaller reach if the neck, wrists, or shoulders become uncomfortable.
Technique overview
Reach forward without forcing the shoulders
Clasp the hands in front of the body with the thumbs pointing down. Extend the arms and gently reach forward as the shoulder blades move apart. Keep the neck relaxed and hold only a comfortable stretch across the upper back. Release the reach gradually rather than snapping the shoulders back.
Treat this as an overview and use a range, pace, and setup you can control.