Upper Back Stretches for Thoracic Mobility

Rotations, shoulder blade work, and supported chest-openers for the upper back.

Thoracic stiffness often makes the neck and shoulders work harder. Rotation and extension drills can restore easier movement through the ribs and shoulder blades.

Stretches: 10
Routines: 4
Avg.: 2m

Stretches

Best upper back stretches

2:00

World's Greatest Stretch

Move from lunge to elbow drop to open rotation, staying controlled through each position.

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1:30

Thread the Needle

Slide one arm under the chest and rotate gently through the upper back.

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1:15wall

Scapular Wall Slides

Stand against a wall and slide elbows upward while keeping ribs soft.

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1:00

Cross-Body Shoulder Stretch

Draw one arm across the chest and keep both shoulders low.

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1:15

Eagle Arms

Wrap arms or hold opposite shoulders, then breathe between the shoulder blades.

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1:30

Puppy Pose

Keep hips over knees and walk hands forward until the chest softens toward the mat.

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1:30

Open Book Rotation

Lie on one side with knees stacked and open the top arm like a book.

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1:30chair or bench

Lat Prayer Stretch

Place elbows on a bench or chair and sink the chest down with hands together.

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1:30wall

Wall Angels

Stand against a wall and slowly move arms between goalpost and overhead positions.

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2:30pillow or bolster

Supported Fish

Lie back over a pillow or bolster and let the chest open.

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Routines

Guided routines that include this area

Beginner

Morning Mobility

A gentle wake-up flow for hips, spine, shoulders, and breath before the day starts.

9 minPreview

Intermediate

Full Body Flexibility

A balanced routine for hamstrings, hips, shoulders, calves, and the upper back.

14 minPreview

Beginner

Sleep Wind Down

Slow stretches and longer holds to downshift the nervous system before bed.

14 minPreview

Beginner

Shoulder Posture Reset

Shoulder, chest, and upper-back mobility for posture and screen fatigue.

9 minPreview

FAQ

How do I loosen my upper back?

Start with cat-cow, thread the needle, open book rotations, and supported fish. Move slowly enough to breathe steadily.

Are upper-back stretches useful for posture?

They can help posture feel easier, especially when combined with chest opening and shoulder blade control.