Standing Reach Up Back Rotation Stretch

Stand with your feet hip-width apart, interlace your fingers, and reach both hands straight overhead. Draw your shoulders away from your ears, keep your pelvis facing forward, and lengthen your torso.

Keep your hands interlaced as you lean your torso to one side and add a slight rotation from your ribs so your torso opens diagonally. Move as if you are leaning sideways while gently rotating to lengthen your side and back together.

Hold at the point of greatest stretch and continue breathing. Rather than forcing yourself farther, stop at an angle where your arms and side body stretch comfortably.

Check that the area from the stretched-side armpit through your side body and upper back lengthens together. You are on track if the rotation creates a three-dimensional stretch along the side of your back.

If your pelvis shifts sideways with you, the stress moves into your lower back instead of your side body. Bent elbows or shrugged shoulders reduce the stretch, so keep your arms extended fully.

Inhale deeply as you reach your arms up, then exhale slowly as you lean and rotate. Keep taking short breaths while holding the position to help release tension in your back and side body.

Spend the same amount of time on both sides; if rotation feels awkward, practice the side lean alone first. Use it before or after exercises with large arm movements, such as pull-ups or lat pulldowns, to open side-back mobility.