15 Upper Body Stretches To Relieve Tightness

The upper trapezius stretch engages multiple muscles in your neck, including the trapezius muscle, which extends down to your upper back. This simple workout helps to reduce tension and stiffness in this muscle and soothe tension headaches as well.

How To Do?

• Begin by sitting or standing straight and place one hand on your lower back and the other hand on the opposite side of your head.
• Tilt your head positively towards your shoulder, gaze straight forward, and hold the position for stretching your neck.
• Hold for 20-30 seconds and then move over to the right side of the body.
• Repeat this for about 2-3 times.

Also called delt lat stretch, it is an easy set exercise that is perfect for developing your shoulder field, enhancing flexibility and the breadth of motion in that region.

It helps in relaxing the muscle thus easing the pain felt on the back of the shoulder and also minimizing any form of strain that can be incurred on the shoulder. Including the cross-body shoulder stretch in your exercise program will have the added advantage of having a good posture.

How To Do?

• The standing position is the beginning. Bend one of your arms at the elbow; grasp the forearm above the elbow using your other hand and pull the arm horizontally across the chest until the shoulder stretches.
• Make sure not to bring your elbow above the height of your shoulder.
• Hold it for 30 seconds, switch arms, and then repeat the same process.

Overhead triceps stretch is good for the upper extremities since it tones the triceps, back and abs, shoulders, arms, and the muscles supporting the spine. Also, this stretch effectively enhances shoulder flexibility and avoids harm during different activities.

How To Do?

• Begin the exercise by positioning your feet about shoulder-width apart. Put your left hand up to the ceiling with your fingers open.
• Bend at the elbow so that your hand reaches down behind your back. Try to get your hand to your back as close as you can without moving your arms or upper body.
• Use your right hand to apply slight pressure on the left elbow area to gain a better stretch.
• Maintain the position for at least half a minute and then repeat on the other side.

The thread-the-needle is a super exercise to perform if you are looking for a deep, yet gentle stretch, that primarily targets your shoulders, chest, neck, and upper back in a single go.

This helps relieve neck pain and stretches out the upper back, sides, and back of your shoulders. It helps to ease any pain and tension you may have there. It’s perfect if you want to unwind from a busy, hectic day or cool down from training.

How To Do?

• Begin on your hands and knees in a tabletop position. 
• Reach your right arm under your left arm, threading it through until your right shoulder and cheek are resting on the floor. 
• Gently press your left hand into the floor to increase the stretch.
• Hold the position for at least 20-30 seconds, and repeat on the other side.

Well-known for its calming and relaxing results, the child's pose helps relieve stress while gently stretching the hips, lower back, and thighs.

Moreover, this pose can also support in relieving back pain by stretching the back. This position can alleviate hip discomfort and support the well-being of your hip muscles too.

How To Do?

• Stand in a position where the knees are more than shoulder-width apart.
• Sit straight up with your arms extended above your head.
• On your next exhale, hinge at the waist and drop your upper body between your legs.
• Allow your forehead to touch the floor, your shoulders to spread, and your glutes to sink back.
• Keep the position for 30 seconds.

This pose is a strong foundation for backbends that allows the practitioner to extend and strengthen the spine and many muscles in the back of the body. Similarly, it stretches the front body including the chest, abdomen, and psoas muscles. 

How To Do?

• Begin by lying face down on a yoga mat. Place your both palms flat on the mat, directly beneath your shoulders.
• Keep elbows parallel at your sides and pull straight back. 
• As you inhale, squeeze your shoulder blades together and, pressing into the mat through your hands, lift your chest off the ground.
• Draw your shoulders away from your ears by gliding them down until you feel steady and grounded.
• Also, make sure you keep your legs long and firm behind you.
• Hold this position for up to 30 seconds. 

One of the best stretches for upper body, it engages your entire body- your shoulders and arms, your ankles, hips, thighs, and back. It helps to improve flexibility and reduce tension. 

How To Do?

• Begin in a seated position.
• Cross your right knee and place it on your left knee. Try to keep the right knee on top of the left one.
• Raise your right hand to the ceiling and keep it behind your upper back.
• Bring your left arm to wrap around your left side and reach up toward your right hand. 
• Open your chest, keep your chin slightly up, and sit in the posture for a few breaths.
• Now, switch your hands and legs. 

Bicep stretches are crucial in increasing flexibility and range of motion so that you can conveniently go deeper and further. Besides, they contribute towards the relaxation of muscle spasms and tensions and to the recovery of shoulder and tendon injuries.

While stretching the upper body with this simple method, you also need to work your shoulder and chest muscles.

How To Do?

• Sit with bent knees and your feet flat on the floor.
• Place your palms on the floor behind you. Your fingers should be facing away from your body.
• Without moving your hands, slowly slide your buttocks forward, toward your feet.
• Hold this position for at least 30 seconds.

Chest stretch is a low-impact exercise that can stimulate blood flow, boost your short-term range of motion and lower the risk of straining or injuring your chest muscles. It also contributes to improving your posture and supports deeper breathing. 

How To Do?

• Begin by standing tall with your fingers interlocked behind you.
• Keeping your back straight and shoulder blades together, push your arms up until you get the feeling of stretch in your pecs.
• Hold the position for at least 30 seconds.

Stretching your wrists and surrounding area stimulates blood flow and can increase your short-term range of motion and flexibility. It can also maximize the long-term flexibility of your wrists, fingers, and forearms, allowing you to perform deeper stretches.

Moreover, better long-term wrist mobility can help alleviate wrist pain from sprains.

How To Do?

• Stand straight with relaxed arms. Fully extend your one arm forward in front of you at shoulder height.
• Bend at the wrist, pointing your fingers to the sky so that your palm is facing out.
• With your opposite hand, gently pull your fingers back toward you.
• Hold it for a few breaths and then repeat on the other side.

This upper body stretch exercise helps bring flexibility to the neck, shoulders and spine. It also opens the chest, encouraging the breath to become slow and deep. It brings the spine into correct alignment and can help prevent back pain when practiced regularly.

During this stretch, it activates the tailbone and releases tension in the upper back. 

How To Do?

• Start by lying on your hands and knees with a neutral spine.
• Put your arms directly under your shoulders and hips over your knees.
• Inhale as you bend your back, creating a C shape in your spine and round the tailbone while allowing your chin to rest on the chest.
• Exhale as you draw your stomach down towards the ground while you take your gaze up.
• Repeat the process 10 times.

The reverse prayer pose stretches the forearms and muscles of the wrist, opens the shoulder blades, flexes the biceps, and strengthens the pectoral muscles. This enables the elasticity of these muscles to improve and the upper body to become flexible.

Besides, in the long run, reverse prayer offers a postural advantage of compensating for hunching and slouching of the back.

How To Do?

• Start by standing or sitting and reach your hands behind your back.
• Reach your fingertips toward each other in the middle back, and bring your shoulders back.
• You can make a fist with your hands and press them together. Or, press your palms together in a prayer position.
• Keep the position for 2-4 breaths and then release.

This upper body stretch targets the pectoralis major and minor muscles, which make up the bulk of your chest providing relief to your tight muscles and promoting blood flow to the area.

It's also helpful for those who are experiencing pain or tightness in the shoulder as it allows you to target each shoulder individually.

How To Do?

• Lie facedown with both arms extended to the sides so your body is in a T shape.
• Start rolling onto your right side by pushing yourself with your left hand. Lift and bend your left leg. Place your left foot behind your extended right leg for stability.
• Hold for 30 seconds and repeat on the other side. 
• Lift the opposing arm towards the ceiling to deepen the stretch.

Ragdoll pose is a variation of the Standing Forward Bend which can aid in alleviating back pain and subsequent brain recalibration. This position is beneficial in freeing tension in the neck and shoulder muscles and decompressing the spine.

How To Do?

• Start by standing with feet hip-width apart.
• Add a slight bend to your knees, exhale and bend at the hips.
• Grasp opposite elbows as you shift your weight forward, allowing the head to hang.
• Hold here or sway side to side gently for extra stretch.
• Breathe while holding the pose. Hold the position for as long as you'd like.

The world's greatest stretch more or less taps into your whole body. It incorporates a variety of transitions and is truly a 'full body' movement pattern.

It activates calves, hamstrings, glutes, core, and hips while encouraging an opening rotation in the thoracic spine. It also enhances your balance, coordination and stability and improves mobility in the mid-back.

How To Do?

• Start in a plank position.
• Step your right foot forward outside of your right hand.
• Bend your right knee at a 90-degree angle, keeping your left leg straight in a plank position.
• Breathe in to lift your right hand and extend it upwards, opening your chest to the right.
• Avoid twisting your left hip and keep your neck long and core engaged. 
• Hold for at least 30 seconds and repeat on the other side.