Wall Standing Upper Back Stretch Version 1
Wall standing upper back stretch version 1 is a bodyweight flexibility exercise targeting the upper back and shoulders. With hands pressed into the wall and the torso hinged forward, the stretch lengthens the muscles along the thoracic spine and shoulder girdle.
How to do it
- Stand facing the wall and place both hands flat against it at shoulder height.
- Walk your feet back until your arms are fully extended and your torso is bent at approximately 45 degrees.
- Press your hands into the wall and allow your chest to sink toward the floor, rounding your upper back.
- Hold the stretched position for 20-30 seconds.
- Walk your feet back toward the wall and return to standing.
Form cues
- Keep your feet hip-width apart
- Press your palms firmly into the wall
- Let your chest sink toward the ground
- Keep a slight bend in your knees
- Breathe deeply into your upper back
Breathing: Inhale deeply as you prepare, and exhale slowly as you press your chest down to deepen the stretch.
Common mistakes
- Arching your lower back, which can cause strain instead of a stretch
- Locking your elbows, which reduces stability and comfort
- Holding your breath, which prevents your muscles from fully relaxing
Muscles worked
Primary: upper back. Secondary: shoulders, lower back.
Suggested sets & reps
Get fitter
3 sets × 30 seconds, rest 45 s
Lose weight
3 sets × 30 seconds, rest 30 s
Build muscle
2 sets × 45 seconds, rest 60 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp pain in your shoulders or spine, ease off immediately.
- If you have a history of shoulder injuries, check with a professional before starting this movement.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
Get this in your plan
Create a free account for an AI-built plan that puts moves like this into your week.
Start free →Frequently asked questions
Should I feel this in my lower back?
You should primarily feel this in your upper back and shoulders. If you feel it in your lower back, try bending your knees slightly or tucking your tailbone.
How often can I do this stretch?
You can perform this daily, especially after long periods of sitting, to help improve posture and reduce stiffness.
What if I feel sharp pain?
Stop immediately. Stretching should feel like a gentle tension, never sharp or stabbing.