6 best upper back stretches for pain relief

Upper back stiffness and tightness can cause discomfort. These upper back stretches and strengthening moves can ease pain and loosen things up.

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Zuletzt aktualisiert: Sep 1, 2025

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Find relief from lower back pain, a thrown out back, sciatica, & more.

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1. Open book rotations

1. Open book rotations

2. Standing chest stretch

2. Standing chest stretch

3. Seated cat cow

3. Seated cat cow

4. Shoulder rows

4. Shoulder rows

5. Resisted shoulder external rotation

5. Resisted shoulder external rotation

6. Scapular clocks

6. Scapular clocks

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Best upper back stretches

PT-Recommended Upper Back Strengthening Exercises

Strengthening and stretching the upper back

What if movement hurts my upper back?

PT tip: Think full body

How Hinge Health can help you

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