Office Chair Mode
Exercise illustration
AI hold tracking

Seated Upper Back Stretch

Reach forward and round your upper back to release tight shoulder blades.

Duration
45 sec
Position
seated
Camera
Facing camera, upper body in view
upper backshoulders
Practise this stretch

How to do it

  1. 1Sit upright with both feet on the floor.
  2. 2Extend both arms forward at shoulder height; you can interlace your fingers.
  3. 3Gently round your upper back, as if hugging a large ball, and let your head drop slightly.
  4. 4Hold for about 15 seconds, then slowly sit tall again.

Timeline

  1. Get setSit upright. Reach both arms forward at shoulder height.5 sec
  2. HoldGently round your upper back and look down. Breathe.15 sec
  3. RelaxSit tall and lower your arms for a moment.5 sec
  4. HoldOnce more — reach forward and round your upper back.15 sec
  5. RelaxSlowly roll up to sitting tall. Relax your arms.5 sec

Safety tips

  • Round only your upper back — keep your lower back supported.
  • Keep breathing; don't hold your breath.
  • Stop if you feel pain, dizziness or discomfort.