Back Stretch
Back Stretch is a bodyweight stretching exercise targeting the lats and upper back. Reaching forward with rounded shoulders separates the shoulder blades and gently stretches the posterior upper body, relieving tension and improving thoracic mobility.
How to do it
- Stand with your feet hip-width apart and reach both arms forward at shoulder height.
- Round your upper back and gently press your arms forward, allowing your shoulder blades to spread apart.
- Hold the stretch for 20-30 seconds, feeling the tension across your upper back.
- Release and return to an upright standing position.
- Repeat as desired.
Form cues
- Stand tall with feet hip-width apart
- Reach arms forward at shoulder level
- Round your upper back
- Imagine pulling your shoulder blades apart
- Breathe deeply into your upper back
Breathing: Take slow, deep breaths throughout the hold to help your muscles release tension.
Common mistakes
- Holding your breath, which prevents muscles from relaxing
- Pulling your neck forward, which strains the cervical spine
- Shrugging shoulders toward ears, which creates unnecessary tension
Muscles worked
Primary: lats. Secondary: lower back, shoulders.
Suggested sets & reps
Get fitter
3 sets x 30 seconds, rest 30 s
Lose weight
3 sets x 30 seconds, rest 30 s
Build muscle
2 sets x 45 seconds, rest 30 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp or shooting pain, ease off immediately.
- If you have a history of shoulder or spine injuries, consult a professional before beginning.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
How often should I do this stretch?
You can perform this daily, especially if you spend long hours sitting at a desk.
What if I feel a sharp pain?
Stop immediately. Stretching should feel like a gentle tension, never sharp or stabbing.
Can I do this if I have back pain?
If you have persistent back pain, please consult with a healthcare professional before starting new movements.