Seated Upper Back and Shoulder Stretch
The seated upper back and shoulder stretch is a bodyweight stretching exercise targeting the rhomboids, performed while seated. It involves clasping the hands and pushing them forward while rounding the upper back to stretch the muscles between the shoulder blades and the rear deltoids.
How to do it
- Sit upright in your chair with your feet flat on the floor.
- Extend both arms forward at shoulder height and clasp your hands together with your palms facing outward.
- Round your upper back and push your clasped hands forward, separating your shoulder blades as wide as possible.
- Simultaneously allow your shoulders to round forward slightly, deepening the stretch across the upper back.
- Hold for 20-30 seconds, breathing deeply, then release and repeat for the desired number of repetitions.
Form cues
- sit tall before rounding
- reach hands forward actively
- spread shoulder blades wide
- keep your neck relaxed
- breathe into your upper back
Breathing: Inhale deeply as you prepare, and exhale slowly as you push your hands forward to deepen the stretch.
Common mistakes
- shrugging shoulders toward ears, which creates unnecessary neck tension
- holding your breath, which limits how much your muscles can relax
- rounding the lower back instead of the upper back, which reduces the intended stretch
- pulling too hard, which may cause muscle strain rather than relief
Muscles worked
Primary: rhomboids. Secondary: delts, traps.
Suggested sets & reps
Get fitter
3 sets x 30 seconds, rest 30s
Lose weight
3 sets x 30 seconds, rest 30s
Build muscle
3 sets x 30 seconds, rest 30s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp or stabbing pain, ease off immediately.
- If you have a history of shoulder or spine injury, consult with a professional before starting.
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
Should I feel this in my neck?
You should feel a gentle stretch between your shoulder blades. If you feel it in your neck, try softening your shoulders away from your ears.
How often can I do this?
You can perform this stretch multiple times throughout the day, especially if you spend long hours sitting at a desk.
What if I feel sharp pain?
Stop immediately. Stretching should feel like a gentle release, never sharp or stabbing.