The Best Upper-Back Stretches For That Perfect Between-the-Shoulders Release

Thread the needle is a great upper back stretch for the deltoids. It also encourages you to find a nice rotation of the spine, which over time will help create more mobility to prevent future tension.

1. Start in a tabletop position on a mat, with your shoulders over your wrists and hips over your knees.
2. Reach your right palm behind your left wrist and through to the left side of your mat.
3. Aim to rest your right ear and shoulder on the mat. (But don't strain to achieve this; allow your body to stop you naturally.)
4. Ensure your hips stay directly above your knees.
5. Continue to reach your right hand as far as you can left without losing balance.
6. Breathe here for 30 to 60 seconds, then repeat with the opposite arm.
7. Do three rounds on each side.