Upper back stretches: four desk-friendly moves for tight shoulders
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- Light resistance band with handles. Best for: Adding gentle rows and pull-aparts to the shoulder blade squeeze. See options on Amazon
- Foam roller for the upper back. Best for: Opening a rounded upper back at the end of the day. See options on Amazon
- Microwavable neck and shoulder heat wrap. Best for: Loosening stiff upper back muscles before stretching. See options on Amazon
Why the upper back gets stiff
Long hours with the arms forward at a keyboard, steering wheel or phone keep the shoulders rounded and the muscles between the shoulder blades working without a break. Stretches for this area aim to open the chest and move the shoulder blades back and together, the opposite of a desk slump.
Upper back stiffness is usually muscular, but pain in this area is treated a little more cautiously than low back pain. The NHS lists back pain coming from the top of your back, between the shoulders, as a reason to see a GP. See the last section before you start.
Four stretches you can do at your desk
1. Shoulder blade squeeze
Sit up straight on an armless chair or stool. Pull your shoulder blades together, hold for 5 seconds and relax. Mayo Clinic suggests 3 to 5 times, twice a day.
2. Cross-body shoulder stretch
Place one hand under the opposite elbow and lift that elbow across your chest. Keep your torso still: Mayo Clinic says not to rotate your body as you stretch. Hold 15 to 30 seconds, then switch arms.
3. Overhead triceps stretch
Lift one arm, bend it behind your head and use your other hand on the bent elbow to ease it back. Hold 15 to 30 seconds and switch (Mayo Clinic).
4. Chest opener
Squeeze your shoulder blades together, place your hands behind your head and gently pull your bent arms backward. Hold 15 to 30 seconds, then relax (Mayo Clinic).
Making it a habit
| When | What to do |
|---|---|
| Morning | Shoulder blade squeezes, 3 to 5 times |
| Mid-morning break | Cross-body and triceps stretches, each side |
| After lunch | Chest opener, then a short walk |
| Late afternoon | Shoulder blade squeezes again |
Spreading short sets through the day fits the twice-a-day pattern Mayo Clinic uses. The NHS also encourages staying active: walking, swimming, yoga and pilates may help ease back pain.
For the middle back and lower back, see middle back stretches and back stretches for a full routine. If neck tension comes with it, see neck stretches for headaches.
Tools that help, and how to use them
- Foam roller: lying lengthwise or across a roller can open the chest and upper back. See our thoracic extension foam roller guide.
- Heat: the NHS suggests a heat pack or hot water bottle wrapped in a tea towel to relieve stiffness or spasms.
- A light resistance band: gentle band pulls work the muscles that draw the shoulder blades back, which complements the squeeze.
Upper back pain that needs a doctor first
See a GP if pain is coming from the top of your back between the shoulders, does not improve after a few weeks, stops your daily activities, or comes with weight loss you cannot explain (NHS).
Go to the emergency department (or call 911, or 999 in the UK) if back pain comes with chest pain (NHS). Cleveland Clinic lists more signs that back and chest pain need the ER: severe pain with no known cause, pain after an injury, a tight, squeezing, heavy or crushing feeling, shortness of breath, nausea or sweating, or fever with coughing up blood. It notes heart attack and pulmonary embolism among the causes. Do not stretch through these symptoms.
What to look for when you buy
Light resistance band with handles
Best for: Adding gentle rows and pull-aparts to the shoulder blade squeeze
Pulling the shoulder blades back against light resistance works the same muscles as the squeeze Mayo Clinic suggests.
Watch out: Start with the lightest band; pain or clicking in the shoulder means stop.
See options on AmazonFoam roller for the upper back
Best for: Opening a rounded upper back at the end of the day
Lying back over a roller lets gravity do a gentle stretch across the chest and upper back.
Watch out: Keep it on the upper back, not the neck, and skip it if you have osteoporosis unless cleared.
See options on AmazonMicrowavable neck and shoulder heat wrap
Best for: Loosening stiff upper back muscles before stretching
The NHS suggests heat wrapped in a tea towel for stiffness or muscle spasms, and a shoulder-shaped wrap stays in place at a desk.
Watch out: Test the temperature first and keep sessions short.
See options on AmazonQuestions people ask
- How do you stretch your upper back?
- Try a shoulder blade squeeze, a cross-body shoulder stretch, an overhead triceps stretch and a chest opener. Mayo Clinic suggests holding the workplace stretches for 15 to 30 seconds.
- Can you stretch your upper back sitting down?
- Yes. All four stretches on this page can be done seated; Mayo Clinic's shoulder blade squeeze uses an armless chair or stool.
- Why does my upper back hurt between my shoulder blades?
- Often muscle tension from posture, but not always. The NHS advises seeing a GP for pain coming from between the shoulders, and chest pain with back pain needs emergency care.
- How often should I do upper back stretches?
- Mayo Clinic's shoulder blade squeeze is done 3 to 5 times, twice a day. Short breaks spread across a work day are easy to keep up.
Sources
- Video: Upper body stretches for the workplace (mayoclinic.org), Mayo Clinic
- Back exercises in 15 minutes a day (mayoclinic.org), Mayo Clinic
- Back pain (nhs.uk), NHS
- Chest and Back Pain: Common Causes and Treatment Options (my.clevelandclinic.org), Cleveland Clinic