Standing Back "Hug Yourself" Stretch (Upper Back)
Standing Back Hug Yourself Stretch is a bodyweight stretching exercise targeting the lats and upper back. Crossing the arms and rounding the upper back stretches the posterior shoulder and thoracic spine, providing quick relief from upper back tension.
How to do it
- Stand with your feet shoulder-width apart.
- Cross your arms over your chest, wrapping each hand around the opposite shoulder.
- Pull your shoulders gently forward and round your upper back.
- Hold the stretch for 20-30 seconds, breathing deeply.
- Release and repeat.
Form cues
- Stand tall with feet hip-width apart
- Cross arms firmly across your chest
- Reach hands toward opposite shoulder blades
- Gently pull shoulders forward
- Round your upper back slowly
- Hold the position and breathe steady
Breathing: Inhale deeply through your nose as you prepare, and exhale slowly through your mouth as you deepen the stretch.
Common mistakes
- Holding your breath, which limits muscle relaxation
- Pulling too hard, which may cause unnecessary strain
- Rounding the lower back, which shifts focus away from the upper back
- Shrugging shoulders toward ears, which increases neck tension
Muscles worked
Primary: lats. Secondary: traps, shoulders.
Suggested sets & reps
Get fitter
3 sets x 30 seconds, 45s rest
Lose weight
3 sets x 30 seconds, 30s rest
Build muscle
2 sets x 45 seconds, 60s rest
Easier, harder & alternatives
Make it harder
Take care if…
- If you feel sharp or shooting pain, ease off immediately.
- If you have a history of shoulder injuries, check with a professional before performing deep 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 daily, especially after long periods of sitting or desk work to relieve tension.
What if I feel a sharp pain?
If you feel sharp or stabbing pain, stop immediately and ease out of the position.
Can I do this if I have neck pain?
Keep your chin tucked and avoid forcing your head forward; if it aggravates your neck, choose a gentler movement.