TinyRep
EN中文
Download on the App Store

Seated Neck, Shoulder, and Upper-Back Stretch

Follow nine seated stretches for the sides and back of the neck, shoulder blades, trunk rotation, shoulders, lats, and chest.

Upper-back mobilityNeck and shoulder flexibility
About 9 min · 9 movements · Stable chair · Seated desk break

ORIGINAL VIDEO

Upper Back Pain Relief Exercises in 10 Min

This is the author's real-time music follow-along. Its chapters define every 30-second side and hold; movement setup and cues were cross-checked against the linked Part 1 teaching video (y9RcwV1oXu0).

Original video: Jeffrey Peng MD · YouTube↗

PLAN STEPS

Follow in order

Each step shows the movement, dose, and estimated time. Complete demonstrations, phase pacing, and detailed guidance remain in the app.

  1. 01
    Upper-Trapezius Stretchabout 1 min

    Place the working-side hand behind the back, relax that shoulder, and tilt the opposite ear away.

  2. 02
    Levator-Scapulae Stretchabout 1 min

    Relax one shoulder and aim the nose toward the outside of the opposite hip.

  3. 03
    Seated Rhomboid Stretchabout 30 sec

    Clasp the hands forward, tuck the chin, and round the upper back while breathing.

  4. 04
    Seated Trunk Rotation Holdabout 1 min

    Keep both legs forward and rotate the chest while using the chair only for light support.

  5. 05
    Seated Shoulder External-Rotation Stretchabout 1 min

    Bend one arm into external rotation and use the opposite hand for gentle downward pressure.

  6. 06
    Posterior Shoulder-Capsule Stretchabout 1 min

    Bring one bent arm across and guide it straight back to stretch the rear shoulder.

  7. 07
    Overhead Shoulder and Lat Stretchabout 1 min

    Bend one elbow overhead, guide it down gently, and optionally lean away.

  8. 08
    Gentle Neck Flexion Stretchabout 30 sec

    Bring the chin toward the chest and apply only gentle traction with both hands.

  9. 09
    Seated Chest Openerabout 30 sec

    Clasp the hands behind the back, reach them down and slightly away, and open the chest.

Open in TinyRepDownload .trp fileDownload TinyRep App

If TinyRep is installed, open and preview this plan directly in the app. You can also download the .trp file for manual import.

SAFETY

Choose comfort and control first

Use a stable chair and only gentle hand pressure on the head and arms. Do not yank the neck or force shoulder rotation. Stop for pain, numbness, dizziness, headache, or joint pinching.

TinyRep is not a medical device and does not diagnose, treat, or prescribe rehabilitation.