Neck & Upper Back Stretches: 6-Move Routine
A gentle 6-move neck & upper back stretches routine you can do at home with no equipment. Hold each stretch, breathe slowly and never force it into pain. Great after a workout, after sitting all day, or before bed.
| Level | Beginner |
| Equipment | None (bodyweight) |
| Time | About 5 minutes |
| Muscles | Lats, Neck, Upper & Mid Back |
The workout
| Exercise | Sets / reps |
|---|---|
| 1. Spinal Stretch | 30 sec |
| 2. One Handed Hang | 30 sec / side |
| 3. Side Neck Stretch | 30 sec / side |
| 4. Upper Back Stretch | 30 sec |
| 5. Middle Back Stretch | 30 sec |
| 6. Dynamic Back Stretch | 30 sec |
See each exercise
How to do this routine
- Hold each stretch for 30 seconds (each side where shown) and breathe slowly.
- Go to mild tension only — a stretch should never feel sharp.
- Do it 3–7 days a week; 2 rounds if you have time.
Exercise notes
1. Spinal Stretch
Sit in a chair so your back is straight and your feet planted on the floor. Interlace your fingers behind your head, elbows out and your chin down.
2. One Handed Hang
Grab onto a chinup bar with one hand, using a pronated grip. Keep your feet on the floor or a step. Allow the majority of your weight to hang from that hand, while keeping your feet on the ground. Hold for 10-20 seconds and switch sides.
3. Side Neck Stretch
Start with your shoulders relaxed, gently tilt your head towards your shoulder. Assist stretch with a gentle pull on the side of the head.
4. Upper Back Stretch
Clasp fingers together with your thumbs pointing down, round your shoulders as you reach your hands forward.
5. Middle Back Stretch
Stand so your feet are shoulder width apart and your hands are on your hips. Twist at your waist until you feel a stretch. Hold for 10 to 15 seconds, then twist to the other side.
6. Dynamic Back Stretch
Stand with your feet shoulder width apart. This will be your starting position. Keeping your arms straight, swing them straight up in front of you 5-10 times, increasing the range of motion each time until your arms are above your head.
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Gear for this workout
Exercise matGrip and comfort for floor work, core and stretching.Stop if anything hurts (sharp pain is different from muscle burn). If you have an injury or health condition, check with your GP or a physio first.