Seated Upper Back Stretch Version 1
The seated upper back stretch version 1 is a bodyweight stretching exercise targeting the rhomboids, performed while seated. It involves reaching the arms forward with interlaced fingers and a lowered chin to stretch the upper back and neck simultaneously, providing relief from postural tension.
How to do it
- Sit upright in your chair with your feet flat on the floor and your spine tall.
- Reach both arms forward at chest height with your fingers interlaced and palms facing forward.
- Push your hands forward as you round your upper back, drawing your shoulder blades apart.
- Lower your chin slightly toward your chest to add a gentle neck stretch to the movement.
- Hold for 20-30 seconds, then return to the starting position and repeat for the desired number of repetitions.
Form cues
- Interlace your fingers firmly
- Push your palms away from your chest
- Round your upper back gently
- Draw your shoulder blades apart
- Tuck your chin toward your chest
Breathing: Breathe deeply and steadily throughout the hold to help your muscles relax into the stretch.
Common mistakes
- Holding your breath, which prevents muscle relaxation
- Rounding the lower back instead of the upper back, which reduces the stretch effectiveness
- Pulling too hard on the neck, which can cause unnecessary strain
Muscles worked
Primary: rhomboids. Secondary: traps, delts.
Suggested sets & reps
Get fitter
2–3 sets x 30 seconds hold, rest 30 s
Lose weight
2–3 sets x 30 seconds hold, rest 30 s
Build muscle
2–3 sets x 30 seconds hold, rest 30 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp pain in your neck or shoulders, ease off and choose a gentler range of motion.
- If you have a history of spinal injury, check with a professional before starting new stretches.
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 stretch multiple times throughout the day, 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 don't have a chair?
Yes, you can perform this standing or sitting on the floor with your legs crossed.