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6 best upper back stretches for pain relief

Upper back stiffness and tightness can cause discomfort. These upper back stretches and strengthening moves can ease pain and loosen things up.

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Last Updated: Sep 1, 2025
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Table of Contents

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1. Open book rotations

1. Open book rotations

2. Standing chest stretch

2. Standing chest stretch

3. Seated cat cow

3. Seated cat cow

4. Shoulder rows

4. Shoulder rows

5. Resisted shoulder external rotation

5. Resisted shoulder external rotation

6. Scapular clocks

6. Scapular clocks

Table of Contents
Best upper back stretches
PT-Recommended Upper Back Strengthening Exercises
Strengthening and stretching the upper back
What if movement hurts my upper back?
PT tip: Think full body
How Hinge Health can help you
References

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