Why Stretch the Upper Back?

The upper back supports shoulder movement and posture, which are essential for lifting, reaching, and overhead tasks. Long hours of work—especially in bent or slouched positions—can cause stiffness, poor circulation, and even discomfort in the upper spine. Regular stretching helps relieve tension and restores mobility.

How to Perform a Seated Upper Back Stretch

• Sit tall in a chair or stand upright with your feet shoulder-width apart.
• Clasp your hands in front of you with arms extended at shoulder height.
• Gently push your hands forward as you round your upper back.
• Tuck your chin slightly and feel the stretch between your shoulder blades.
• Hold for 15–30 seconds. Repeat 2–3 times during the day.

When to Stretch

• Before starting any repetitive lifting or overhead work.
• Mid-shift to counteract stiffness from sitting or leaning forward.
• After your shift to ease muscle tightness and aid recovery.