StretchUp routine · Upper Back & Posture
Upper back and posture stretches
Ease the hunch from phones and laptops. Shoulders, upper back, chest. 7 stretches, about 7 minutes, with a short pause to get into position between them.
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The stretches
7 min · Daytime
- 1
Shoulder rolls30 s - 2
Cross-body shoulder30 s · each side - 3
Chest opener30 s - 4
Neck diagonal stretch30 s · each side - 5
Overhead triceps stretch30 s · each side - 6
Cat–cow30 s - 7
Child’s pose30 s - 8Stillness45 s · to end the routine
Some stretches in this routine need extra care. Ask a professional first if you have:
- a shoulder injury or a shoulder that has dislocated before
- a neck injury, or dizziness or arm tingling when you move your head
- osteoporosis or low bone density (avoid deep rounding of the back and strong twists)
- a hip replacement (deep hip bending, crossing the legs or turning the knee inward)
Stretch gently and never into pain. StretchUp gives general guidance and is not a medical device.
