Upper Back Stretches for Beginners

Simple and effective back stretches for beginners to improve flexibility in your lats, reduce the risk of injury and muscle pulls.

These stretches will work your upper back muscles including your latissimus dorsi (middle back) and Trapezius (upper back), the back muscles are prone to muscle pulls, I have suffered with a few of these myself, while they are not serious they can be very painful.

As well as preventing injury these stretches aid recovery by releasing lactic acid and other toxins from the muscles.

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Upper back/trap stretch

You can be seated or standing for this one, I will explain using the standing version.

Technique

Stand up straight keep your body straight, now raise your arms up out in front of you, keep them parallel with the floor.

Now inter lock your fingers and rotate your palms so your palms are facing forward.

Keep your arms straight and slowly start pushing your arms out forward, you should slowly start to feel your upper back muscles being stretched.

Hold for 10-15 seconds and repeat for 3-5 reps.

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Single arm side stretch

Stretches your lats and the muscles at the side of your stomach.

Technique

Stand up straight, feet about 3 foot apart for balance, now lift your right arm up, pointing straight up vertical.

Keep your legs and right arm straight, start leaning over to your left, continue until you start to feel your lats and stomach muscles stretching.

Hold for 10-15 seconds and repeat with the other side, for 3-5 reps each side.

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Body rotations

Technique

Stand up straight and place your feet about 3 foot apart.

Now raise your arms up to shoulder height, elbows bent at about 90 degrees, arms parallel with the floor.

Keep your arms at the same height and angle and rotate to the left until you feel the stretch.

Hold for 3-5 seconds then rotate to the right and do the same, and repeat for 5-10 reps each side.