Whether you’re in your early twenties or over 50, keeping your upper body loose and free of unwanted tension is always a good idea. Tightness in your back and shoulders can come from many things, like living a sedentary lifestyle or sitting at a desk all day for work. The good news is that there are simple ways to release that tension and support better posture over time.
Lindy Royer, Physical Therapist and Balanced Body Educator, shares her go-to routine: “The best stretches include mobility work that integrates the shoulder girdle, spine, and head.
“Slow, controlled breathing is an important component, as it helps reduce protective tension and allows for more mobility.” She swears by just three moves to reset upper body muscles and ease tightness.
The routine is quick, so you don’t need to set aside a lot of time, but it helps to have one of the best yoga mats to lie on and a block or something soft to prop your head on for the middle exercise.
As with all new exercises, Royer recommends consulting your healthcare provider before starting a new program, beginning gently and progressing gradually.
Lindy Royer
1. Cat cow
Royer says this move is great for improving spine and shoulder blade mobility while integrating the trunk and head. Here’s how to do it:
Start in an all-fours position with the arms and thighs vertical to the floor, and the back and head parallel to the floor.
As you exhale, round the spine up to the ceiling as the crown of the head and tail bone aim toward the floor. Press the arms into the floor, bringing the shoulder blades around toward the front of the body.
As you inhale, reverse the shape of the spine, bringing the tailbone toward the ceiling and lifting the chin and chest bone forward and up. The shoulder blades slide closer to the spine.
Repeat 5 – 8 times, coordinating with the breath, then finish by pressing the hips back to the heels in a “child’s pose” for 60-90 secs.
2. Telescope stretch
This stretch targets mobility through the shoulders and chest, while encouraging the front of the body to open up. Here’s how Royer recommends doing it:
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Lie on the left side with the knees bent, right leg stacked on top of the left. Place a small towel or pillow under the head for support and alignment. The spine and head line up as if you are lying against a wall.
Take the left arm (bottom arm) out in front at 90 degrees to the torso, elbow straight and palm facing the ceiling. Bring the right arm (top arm) to rest directly on top of the left, with the palms together.
As you inhale, slide the top arm a couple of inches forward past the bottom arm, allowing the ribs and shoulder blade to move forward with the arm.
As you exhale, sweep the right hand across the front of the chest, letting the elbow bend.
As your hand reaches the right side of the chest, straighten the elbow and reach back to the right as far as possible, turning the head to follow the right hand.
Allow the ribs and chest to open to the right, and keep the legs and pelvis as still as possible. Picture the hands reaching away from each other in opposite directions.
Gently bring the arm, ribs, and head back to the starting position.
Repeat 3x on each side.
3. Goalpost stretch
This exercise focuses on opening up the chest and shoulders to counteract slouching and support a more upright posture. Here’s how to try it:
Lie on your back with feet flat, hip-width apart, knees bent. Place a small towel or pillow under the head for support and comfort if needed.
Take the arms to the side in a “goalpost” position with the upper arms out at 90 degrees and the elbows bent at 90 degrees. The palms face the ceiling, and the backs of the hands, wrists and arms remain on the floor if possible.
Keep the back of the ribs connected to the floor, and as you inhale, reach the fingertips overhead, sliding the arms along the floor. Finish with the elbows straight if possible.
Exhale and return to the goalpost position. You will most likely feel a stretch across the front of the chest and/or shoulders.
Repeat 8-10 times.
*Reyer notes, once you have comfortably mastered this stretch, proceed to repeat the same movements while standing with the back of the arms on a wall. Be conscious of keeping the back of the ribs on the wall, and the lower back as close to the wall as possible as you slide the arms overhead and return to the goalpost.
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Senior Fitness Writer
Jessica has been a fitness writer at Tom’s Guide since 2023, bringing three years of experience writing about health, fitness, and the great outdoors. Her passion for exercise began during her childhood, where she spent weekends hiking and competing in local athletics club events. After earning a master’s degree in journalism from Cardiff University, Jessica found the perfect way to combine her love of storytelling and fitness into a career.
Jessica is passionate about testing fitness gear and tech, using her reviews to help readers make informed buying decisions. She ran her first marathon in April 2024, finishing it in 3 hours and 48 minutes. Through her training, she’s developed a deep understanding of what it takes to grow as a runner, from effective workouts and recovery techniques to selecting the right gear for every challenge.
When she’s not at her desk, Jessica enjoys spending time in the kitchen crafting new recipes, braving cold water swims and hiking.