Upper Back Stretches: 6 Moves for Stiffness Between the Shoulders
6 upper back stretches for tightness between the shoulder blades, from thread the needle to eagle arms, plus a 3-minute routine for desk workers.
By Ayoub Farid · · 2 min read
That stiff, achy feeling between your shoulder blades usually comes from hours spent hunched forward: laptop, phone, steering wheel. The upper back (your thoracic spine and the muscles around it) is built to rotate and extend, and when it stops doing both, it complains.
What causes upper back stiffness
- Rounded shoulders from sitting and screens.
- Tight chest muscles that pull the shoulders forward.
- Weak muscles between the shoulder blades.
- Stress and shallow breathing.
6 upper back stretches
1. Thread the needle
On hands and knees, slide one arm under your body along the floor, resting your shoulder and cheek down. 30 seconds per side. Full guide: thread the needle stretch.
2. Seated cat stretch (upper back round)
Sit tall, clasp your hands in front, push them away and round your upper back, letting your head drop. Feel the stretch between the shoulder blades. 30 seconds.
3. Eagle arms
Cross one arm under the other at the elbows, bring palms together, lift elbows slightly. 20–30 seconds per side.
4. Cat-cow
Mobilizes the whole spine. Focus the movement on your upper back. Full guide: cat-cow stretch.
5. Child's pose with side reach
In child's pose, walk both hands to one side. Stretches the lats and upper back. Full guide: child's pose.
6. Doorway chest stretch
Opening the chest lets the upper back sit in a better position. Full guide: doorway chest stretch.
A 3-minute upper back routine
- Seated upper back round: 30 s
- Eagle arms, each side: 20 s
- Thread the needle, each side: 30 s
- Doorway chest stretch: 30 s
Strengthen as well as stretch
Upper back stiffness improves faster when you also strengthen the muscles that pull your shoulders back. Two easy options:
- Shoulder blade squeezes: squeeze shoulder blades together, hold 5 seconds, 10 reps.
- Wall angels: slide arms up and down a wall with your back flat, 10 reps.
Raise your screen and take regular stretch breaks.
Do it with Suppl
Suppl's Desk Break Reset routine combines neck stretches, a chest opener and upper back stretches in about 4 minutes, and the stretch library includes thread the needle, eagle arms, wall angels and shoulder blade squeezes. If your neck is also stiff, see neck stretches for tension.
Frequently asked questions
Why does my upper back hurt between my shoulder blades?
Often from prolonged hunching and weak upper back muscles. Persistent or severe pain should be checked by a professional.
How often should I stretch my upper back?
Daily, with short breaks during long sitting sessions.
Is foam rolling good for the upper back?
Many people find it helps. Stretching and strengthening do most of the work.
Can upper back stretches improve posture?
They help, especially combined with strengthening. See how to improve posture.