How to do Seated Upper Back Stretch
SeatedHoldBeginner
Seated Upper Back Stretch is a seated stretch for your lower back, neck and shoulders.
Step by step
- 1Sit tall near the edge of your chair, feet flat.
- 2Reach both arms straight out in front at shoulder height.
- 3Now round your upper back, like hugging a beach ball, and let your head drop.
What you should feel
Let your shoulder blades drift apart.
Form tips
- Spread your shoulder blades wide. Hands reach forward, upper back presses back. Hips stay planted on the chair.
- Feel the space opening across your upper back.
- Let your neck be soft… heavy… easy.
Make it easier
If your neck feels tender, keep your head lifted and just reach forward.
Coming out of it
On your next inhale… lift your head… and let your arms float down.
Muscles it works
Move slowly and stop if anything hurts. This is general guidance, not medical advice; check with a professional if you're injured or recovering.
Do Seated Upper Back Stretch with a coach
In BendEase, a voice coach talks you into Seated Upper Back Stretch, cues you through the hold, while the guided video shows you exactly how. It's built into routines for your lower back and neck.
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