How to Stretch the Upper Middle Back

Stretching the upper back will help strengthen your core and provide stability to your entire body. Stretching also provides a variety of benefits that include stress relief and increased blood flow to the area, resulting in a better range of motion.

Instructions

• 1

  Stand upright with your feet at about shoulder-width apart. Cross your arms out in front of you, away from your body. Lift your elbows outward as if you were going to hold your arms out straight.

• 2

  Roll your shoulders outward as far as is comfortable. You should feel the rounding of your upper back, which stretches the muscles that support your shoulders and neck. Hold this position for 3 to 5 seconds and relax. Repeat this several times.

• 3

  Sit in a chair with your feet on the floor in front of you. Stretch your arms out straight and reach as far as you're able. Hold this position for 3 to 5 seconds and relax. Repeat this stretch multiple times as well.

• 4

  Use the same chair and lock your hands behind your head. Without bending your neck or your head, pull your elbows out as far as possible. Extend them out straight and continue to stretch as far as you can.

• 5

  Lower your arms to your side and squeeze your shoulder blades together as tightly as you can. Stretch as if you were trying to make your elbows touch behind your back, but keep your arms at your side. Hold this back stretch for 3 to 5 seconds and repeat.