How To Do Upper Back Stretches Video

Limber up your back. Exercises and stretches for your workout routine in this fitness video.

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Ideal position uses a pole or handle
Hold for 15 to 30 seconds
Holding pole lower targets lower back
Change grips

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Tom Clifford has a degree in physical education, fitness and health from Eastern Michigan University, where he ran track and cross-country. Tom has worked as a personal trainer for two years. He also has a separate business where he coaches runners and triathletes for upcoming events. He currently works at Gold's Gym in Wilmington, North Carolina.

TOM CLIFFORD: Now, I am going to demonstrate to you how to do upper back stretches. An ideal position doing upper back stretches is to find a pole, or in this case we are using a stairwell pole. I am going to hang on to this stairwell, with my hands gripped together, my feet are going to be against the stairwell, and I am going to simply lean back and let my body weight pull. So, it is going to stretch my entire upper back, and I'm going to hold this for about 15 to 30 seconds, 30 seconds is being ideal. I can also move lower, and that is going to get little bit of my lower back into it, and then I can also switch my grip to the opposite grip, opposite side. Now, you are going to feel a little bit more of a pull in your back as well. And also do one arm at a time, I'll put my hand facing inwards, my knuckles facing out, turn my body towards my arm, and I'm going to feel that a little bit lower on my back. Repeat the same exercise where I turn my body in towards my arm, I'm going to feel the stretch all the way down, from my midback all the way up to my shoulder. Hold these stretches for about 15 to 30 seconds, 30 seconds being an ideal amount of time to stretch. Make sure you let your body weight take over on a stretch. You don't need to pull any harder, and that is really going to loosen up the upper back muscles for your back.

How to Do Upper Back Stretches Video

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