How to Do a Back Stretch

  1. Sit or stand tall with your feet shoulder-width apart.
  2. Extend your arms forward and interlace your fingers and round your upper back and push your hands away from your body, feeling a stretch across your back.
  3. Hold the stretch for 20–30 seconds and release

Muscles Affected


Primary muscles: Upper and middle back (trapezius, rhomboids)

Secondary muscles:Shoulders, hamstrings

Equipment: None

Band Reverse Plank

Proper Form And Breathing Pattern

Keep your shoulders relaxed and avoid shrugging. Exhale as you push your hands forward. Inhale while holding the stretch.


Sets And Reps

Do 2–3 sets, holding each stretch for 20–30 seconds.

Benefits of Back Stretch

  1. Relieves tension and stiffness in the upper and middle back.
  2. Improves spinal flexibility and posture.