Upper Back Exercise


Overhead Stretch (5 repetitions)

  1. Start off by standing up straight with your hands at your sides and feet shoulder width apart.
  2. Lace your fingers together and raise your hands up towards the ceiling with your palms facing up.
  3. Raise the arms overhead and stretch up.
  4. Fully stretch your torso and hold for 15 seconds, then return back to the starting position.
  5. Repeat for 5 times.


Double Arm Stretch (3 repetitions)

  1. Stand with feet shoulder width apart
  2. Lift arms to the level of your lower back, and interlock your fingers with your palms facing backwards.
  3. Push arms outwards until you feel the stretch in your chest.
  4. Squeeze the shoulder blades together to maximize the stretch.
  5. Hold this position for 15 to 30 seconds, and then relax.
  6. Repeat 3 times.


Hands Behind the Back Stretch

  1. Stand with your feet shoulder-width apart.
  2. Interlace your fingers behind your back and straighten your arms.
  3. Keep your chest lifted and pull your shoulder blades downward.
  4. Hold for 15 - 30 seconds and repeat 3 times.


Latissimus Dorsi (Lat) Stretch

  1. Standing with your back straight and hands above your head. Gently lean to one side until you feel a mild to moderate stretch in the side of your upper back and shoulder.
  2. Hold for 5 seconds and then return to the starting position.


Latissimus Dorsi (Lat) Stretch

  1. Standing with your back straight and hands above your head. Gently lean to one side until you feel a mild to moderate stretch in the side of your upper back and shoulder.
  2. Hold for 5 seconds and then return to the starting position.

Book An Appointment

Sin Osteopathic is dedicated to providing you with the best osteopathic/chiropractic service in Malaysia. Our services extend across Petaling Jaya, Cheras, Kepong and Kuala Lumpur to meet your chiropractic needs.