Seated Upper-Back Stretch
The Seated Upper-Back Stretch mainly works the back, with help from the traps. No equipment needed: it uses just your bodyweight.
Optional Equipment
Seated Upper-Back Stretch Muscles Worked
Primary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Lats (latissimus dorsi)
Secondary
Mid Traps (trapezius, middle fibers)
How to do the Seated Upper-Back Stretch
Setup
Sit on the floor with your legs comfortably crossed.
Keep your spine tall to begin.
Movement
Reach your arms forward, clasping them together or tucking your hands tightly into the crook of your elbows.
Round your upper back significantly, tucking your chin toward your chest.
Actively try to reach your arms away from your body while pulling your shoulder blades apart.
Hold the rounded position to focus on stretching the muscles between your shoulder blades and the upper spine.
Form Tips
Focus on the sensation of "caving in" your chest and expanding your back.
Breathe deeply into your back throughout the stretch.
Seated Upper-Back Stretch FAQs
What muscles does the Seated Upper-Back Stretch work?
The Seated Upper-Back Stretch mainly works the back, with help from the traps. The main muscles are the rhomboids and latissimus dorsi.
What equipment do you need for the Seated Upper-Back Stretch?
None. The Seated Upper-Back Stretch is a bodyweight exercise, so you can do it anywhere.
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