How to Do Upper Back Stretch

Upper Back Stretch is a back exercise using bodyweight, listed as beginner in the A90 Training Club catalogue.

Primary muscle

Back

Equipment

Bodyweight

Difficulty

Beginner

01 / Move with control

How to perform

How to do Upper Back Stretch

  1. 01Stand or sit upright and interlace your fingers in front of your chest with palms facing away.
  2. 02Push your hands forward while simultaneously rounding your upper back and tucking your chin.
  3. 03Focus on spreading your shoulder blades apart to feel the stretch across your mid-back.
  4. 04Hold this position for thirty seconds while maintaining slow and deep nasal breathing.
  5. 05Release the tension and return to a neutral posture.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Upper Back Stretch

Primary Stabiliser Inactive

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Primary movers

  • Upper back Pulls the shoulder blades together and back.
  • Lats Pulls the arms down and toward the body.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Breathe deeply into the space between your shoulder blades to encourage the ribs and fascia to release.

Same coaching engine used inside the A90 app

05 / FAQ

Upper Back Stretch questions

What muscles does Upper Back Stretch work?

Upper Back Stretch is catalogued as a back exercise in A90 Training Club, with the back as its primary muscle group.

How do you do Upper Back Stretch correctly?

Stand or sit upright and interlace your fingers in front of your chest with palms facing away. Push your hands forward while simultaneously rounding your upper back and tucking your chin. Focus on spreading your shoulder blades apart to feel the stretch across your mid-back. Hold this position for thirty seconds while maintaining slow and deep nasal breathing. Release the tension and return to a neutral posture.

What is the A90 coach tip for Upper Back Stretch?

Breathe deeply into the space between your shoulder blades to encourage the ribs and fascia to release.

Is Upper Back Stretch suitable for beginners?

Upper Back Stretch is rated beginner in the A90 Training Club catalogue.

Do you need equipment for Upper Back Stretch?

No. Upper Back Stretch is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

Put this into a real plan.

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