Seated Upper Back Stretch
The seated upper back stretch is a bodyweight stretching exercise targeting the rhomboids, performed while seated in a chair. It involves wrapping the arms around the torso to round the upper back and stretch the muscles between the shoulder blades, offering effective relief from upper back tension.
How to do it
- Sit upright in your chair with your feet flat on the floor.
- Wrap both arms around your torso in a self-hug and grasp opposite shoulders.
- Round your upper back and pull your shoulders gently forward, feeling a stretch between and around your shoulder blades.
- Hold the stretched position for 20-30 seconds, breathing evenly.
- Release and return to the upright starting position. Repeat for the desired number of repetitions.
Form cues
- sit tall before hugging
- pull shoulders gently forward
- feel the space between shoulder blades
- keep your neck relaxed
- breathe into your back
Breathing: Inhale deeply as you prepare, and exhale slowly while rounding your back to deepen the stretch.
Common mistakes
- pulling too hard, which can strain muscles
- holding your breath, which creates unnecessary tension
- hunching the neck forward, which puts strain on the cervical spine
Muscles worked
Primary: rhomboids. Secondary: traps, delts.
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 pain in your spine, stop immediately and ease off.
- If you have a history of shoulder or neck injuries, consult 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
How often should I do this?
You can perform this stretch throughout the day whenever you feel tightness in your upper back.
Should I feel pain?
You should feel a gentle, comfortable pull. If you feel sharp or stabbing pain, stop immediately.
Can I do this if I don't have a chair?
Yes, you can perform this while standing or sitting on the floor.