Wall Upper Back and Hips Stretch
The wall upper back and hips stretch is a bodyweight flexibility exercise that targets the upper back and hip flexors simultaneously. With hands against the wall and the torso bent forward, this combined stretch decompresses the spine and opens the hip flexors in one position.
How to do it
- Stand facing the wall and place both hands on it at shoulder height, arms extended.
- Walk your feet back until your torso is hinged forward and your arms are fully extended.
- Simultaneously push your hips back and press your chest toward the floor to create a stretch through the upper back and hips.
- Hold the position for 20-30 seconds.
- Walk your feet forward and return to standing.
Form cues
- Keep your arms fully extended
- Press your chest toward the floor
- Push your hips backward
- Keep your knees slightly soft
- Relax your head and neck
Breathing: Breathe deeply and steadily throughout the hold to help your muscles release tension.
Common mistakes
- Locking your knees, which can put unnecessary strain on the joint
- Arching your lower back too much, which may lead to discomfort
- Holding your breath, which prevents your muscles from fully relaxing
Muscles worked
Primary: upper back. Secondary: hip flexors, lower back, shoulders.
Suggested sets & reps
Get fitter
3 sets x 30–60 seconds, rest 30 s
Lose weight
2–3 sets x 30–45 seconds, rest 30 s
Build muscle
2 sets x 30 seconds, rest 30 s
Easier, harder & alternatives
Make it harder
Take care if…
- If you feel sharp pain in your shoulders or lower back, ease off or stop the movement.
- If you have a history of shoulder or back injuries, check 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
Where should I feel the stretch?
You should feel it across your upper back, shoulders, and the front of your hips.
Can I do this if I have tight hamstrings?
Yes, keep your knees slightly bent to take the tension off your hamstrings and focus on your back and hips.
How often should I do this stretch?
You can perform this daily, especially after long periods of sitting, to help improve posture.