Upper Back Stretches Videos

Watch the upper back stretching videos below to improve your upper back flexibility and relieve tight back and neck muscles.

by Brad Walker | First Published August 21, 2010 | Updated September 2, 2017

Upper back stretches are important for the flexibility and range of motion of the upper back and neck muscles. Good upper back flexibility allows for the unrestricted and pain free movement of the head, neck, shoulders and the upper back.

Sports that benefit from the upper back stretches below include: Archery; Basketball and Netball; Boxing; Cycling; Golf; racket sports like Tennis, Badminton and Squash; Rowing, Canoeing and Kayaking; Snow Skiing and Water Skiing; Swimming; Volleyball.

Upper Back Muscles being Stretched

During the following upper back stretch videos there are a number of muscles within the neck and upper back that are stretched. Below is a comprehensive list of the anatomical muscle names involved in the following upper back stretches.

  • Semispinalis Capitis and Cervicis
  • Spinalis Capitis and Cervicis
  • Longissimus Capitis and Cervicis
  • Splenius Capitis and Cervicis
  • Latissimus Dorsi
  • Teres Major
  • Serratus Anterior
  • Trapezius
  • Rhomboids

Reach-up Back Stretch (1:00) Stand with your arms crossed over and then raise them above your head. Reach up as far as you can. Let your head fall forward so that your arms can reach straight upwards without touching your head. Hold the stretch position for a minimum of 20 seconds.

Kneeling Reach Forward Back Stretch (1:03) Kneel on the ground and reach forward with your hands. Let your head fall forward and push your buttocks towards your feet. Use your hands and fingers to walk your arms forward and extend this stretch, but don’t lift your backside off your feet. Hold the stretch position for a minimum of 20 seconds.

Reaching Upper Back Stretch (0:58) Stand with your arms out in front and crossed over. Push your hands forward as far as possible and let your head fall forward. Concentrate on reaching forward with your hands and separating your shoulder blades. Hold the stretch position for a minimum of 20 seconds.

The Stretching Handbook, DVD & CD-ROMWhile the recommendations on this page are a good starting point, you'll get a lot more benefit when you include a wider variety of stretches.

To do away with stiff, tight muscles and joints, and improve your full body mobility and freedom of movement, grab a copy of the Ultimate Guide to Stretching & Flexibility (Handbook, DVD & CD-ROM).

In total, they include 135 clear photographs and 44 video demonstrations of unique stretching exercises for every major muscle group in your body. Plus, over 80 printable stretching routines for 22 sports and 19 different muscle groups.

The DVD also includes 3 customized stretching routines (8 minutes each) for the Upper Body; the Lower Body; and the Neck, Back & Core, plus a bonus CD-ROM that allows you to print out over 80 stretching routines that you can take with you wherever you go.

The Handbook and DVD will show you, step-by-step, how to perform each stretch correctly. Plus, you'll also learn the 7 critical rules for safe stretching; the benefits of flexibility; and how to stretch properly. Check out the Ultimate Guide to Stretching & Flexibility for yourself.

Brad Walker - AKA The Stretch CoachAbout the Author: Brad is often referred to as the "Stretch Coach" and has even been called the Stretching Guru. Magazines such as Runners World, Bicycling, Triathlete, Swimming & Fitness, and Triathlon Sports have all featured his work. Amazon has listed his books on five Best-Seller lists. Google cites over 100,000 references to him and his work on the internet. And satisfied customers from 122 countries have sent 100's of testimonials. If you want to know about stretching, flexibility or sports injury management, Brad Walker is the go-to-guy.