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Stretching for Improved Mobility and Posture – Upper, Lower Back & Neck Exercises

Stretching is an essential part of any workout routine and can help to prevent injury and improve mobility.[0] To ensure you get the most out of your stretches, it is important to do them properly, with correct form and correct breathing. Here are some of the best stretches for upper and lower back pain and stiffness, to help you improve your posture, boost your workout performance, and develop your mind-body connection.

For the upper back, try the Cat-Cow Pose, Shrug exercise, Finger and Elbow Stretch, Wrist and Finger Flexion, and Child’s Pose. For the lower back, try the Kneeling Hip Flexor Stretch, Double Kneeling Hip Flexor Stretch, Hamstring Chair Stretch, Chair Twist, and Deep Squats.[1] For the neck, try Incline Push-ups and Thread the Needle.

Before you begin, warm up your muscles with a few minutes of light cardio and some general mobility exercises. After a warm-up, you can move into dynamic stretches to get your muscles ready for a workout. For static stretches, hold each stretch for a few breaths or up to a minute.[1]

Remember to listen to your body, and stop if you experience pain or discomfort.[0] With regular practice, these stretches can help you feel more relaxed, comfortable, and confident in your posture.

0. “I’m a personal trainer and I swear by these 5 stretches to relieve tight shoulders” Tom’s Guide, 15 Feb. 2023,

1. “Stretching for Splits: How to Achieve Your First Splits?” Sportskeeda, 13 Feb. 2023,

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