Upper-Back Stretch

The upper back exercise strengthens the muscles in your upper back that help maintain your posture. The muscles in your upper back help keep your shoulder blades in position, which helps support your head over your shoulders. When you strengthen these muscles, they will provide better support for your posture and are less likely to become overloaded or strained.

Performing the upper back stretch

1. Without locking your fingers, place your hands behind your head so that your thumbs face down and rest against the back of your neck.
2. Without looking down or bending your neck, squeeze your shoulder blades together.
3. Hold the squeeze for 5-10 seconds.
4. Slowly release and rest.
5. Repeat 3 times.

Alternative ways to perform the upper-back stretch:

If you have trouble performing the upper-back stretch as described, try the following:

1. With your arms at your sides, squeeze your shoulder blades together as if you were placing your elbows in your back pockets.
2. Hold the squeeze for 5-10 seconds.
3. Relax.
4. Repeat 3 times.

If you feel any discomfort or pain while performing the upper-back stretch, STOP immediately and consult your health care provider.

 

Ergonomics and You

Health and Body

• Posture
  • Angled Hands
  • Arched Hands
  • Bent Neck
  • Body Twist
  • Eye Strain
  • Feet and Legs
  • Hunched Back
  • Phone Pinch
  • Pinched Fingers
  • Tips for Comfortable Posture
• Bursitis
• Carpal Tunnel Syndrome (CTS)
• Repetitive Strain Injuries (RSI)
• Tendonitis
• Tenosynovitis

Office Ergonomics

• Chair
• Desk
  • Keyboard
  • Lighting
  • Monitor
  • Mouse
  • Wrist Rest
• Stretching Exercises

Nine Stretches & Alternate Instructions

• Chest Stretch
• Eye Relaxer
• Finger Stretch
• Lower-back Stretch
• Neck Stretch
• Neck Stretch II
• Shoulder Roll
• Upper-back Stretch
• Wrist Stretch