Upper Back Stretch - Reaching Forward
BWBodyweightStretch
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The Upper Back Stretch - Reaching Forward is a simple bodyweight stretch performed by sitting or standing tall, extending both arms straight forward at shoulder height, and rounding the upper back as you reach forward with interlaced hands to elongate the thoracic spine. Its primary purpose is to relieve tension, improve upper back mobility, and counteract forward shoulder posture from desk work. It primarily targets the upper back muscles like the rhomboids, trapezius, and rear deltoids, benefiting office workers, athletes with tight backs, and anyone seeking better posture and spinal flexibility.
How to Perform Upper Back Stretch - Reaching Forward
- 1Kneel on the floor with your knees hip-width apart and shins flat on the ground.
- 2Place your hands on the floor in front of your knees, palms down, fingers spread wide.
- 3Inhale deeply as you prepare to stretch.
- 4Exhale slowly while walking your hands forward on the floor, lowering your chest toward the ground.
- 5Continue reaching your arms fully extended forward until you feel a gentle stretch in your upper back.
- 6Hold the position for 20-30 seconds, breathing deeply and evenly.
- 7To release, inhale as you walk your hands back toward your knees and return to the starting position.
- 8Key form tips: Keep your hips high and back straight—avoid arching or rounding excessively. Relax your shoulders away from your ears. Common mistakes: Rushing the movement or forcing the stretch beyond comfort; ease into it gradually.
