The Standing Back Extension Stretch is a simple yet powerful movement for improving flexibility, releasing tension, and counteracting the effects of prolonged sitting. It opens the chest, stretches the shoulders, and gently mobilizes the spine.

How to Do It

1. Stand with your feet hip-width apart and keep a slight bend in your knees.
2. Clasp your hands behind your back. If your shoulders are tight, you can hold a towel or strap instead.
3. Lift your hands slightly away from your lower back, feeling your chest open.
4. Gently arch your back, lifting your chest upward.
5. Look up toward the ceiling without straining your neck.
6. Hold the stretch for 15–30 seconds, breathing deeply.
7. Release slowly and return to standing tall.

Muscles It Stretches

• Chest (pectorals)
• Front shoulders (anterior deltoids)
• Biceps (through extension at the shoulder)
• Spine and lower back (lumbar extension)
• Hip flexors (lightly, depending on posture)

Recommended Daily Practice

• Beginners: 2–3 repetitions, holding for 15 seconds each.
• Intermediate: 3–5 repetitions, holding for 20–30 seconds.
• Advanced: 5–6 repetitions, holding for 30 seconds, possibly combined with other back-opening stretches.

This stretch can be done multiple times a day, especially after sitting for long periods. It is safe as a quick mobility reset during work breaks.

Variations

• Gentle version: Keep your hands on your hips while arching back.
• Shoulder-focused: Interlace fingers and straighten arms as much as possible behind you.
• Wall support: Place palms against a wall behind you at hip height, then gently lean forward to open the chest.
• Dynamic version: Instead of holding, perform slow repetitions of clasping hands, lifting, arching, and returning to neutral.

Measuring Improvement

• Range of motion: Notice how much higher your clasped hands can lift behind you over time.
• Comfort level: Reduced strain in the shoulders, chest, and back during the hold.
• Posture changes: Easier upright standing and less slouching when seated.
• Functional carryover: Greater ease in reaching behind your back or overhead during daily activities.

Sets, Reps, and Levels for Daily Use

• Beginner: 2 sets of 2–3 holds (15 seconds each).
• Intermediate: 2–3 sets of 3–5 holds (20–25 seconds each).
• Advanced: 3 sets of 5–6 holds (30 seconds each), possibly integrated into a back and chest stretching routine.

Final Notes

The Standing Back Extension Stretch is an accessible exercise that can be practiced almost anywhere. Done consistently, it helps counterbalance the forward-leaning posture caused by desk work, improves spinal flexibility, and supports long-term shoulder mobility. With daily practice and mindful progression, it can significantly improve both posture and overall flexibility.