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

You may be used to doing the Cat/Cow stretch before every yoga class, and there's a reason so many instructors love it. It's a great upper back stretch for your posterior deltoids and your trapezius muscles. When you're using it as a way to release upper back tension, focus on the transition in and out of each position; as you find elongation through your neck and upper back, you can feel a wonderful release.

1. Start on your hands and knees in a tabletop position, with your shoulders over your wrists and hips over your knees.
2. Exhale. Press your hands into the floor and round your shoulders forward.
3. Tuck your chin to your chest and tilt your hips forward toward your belly button.
4. Inhale. Lift your chin away from your chest and press your collarbone forward.
5. Arch your lower back.
6. Continue to flow between the two positions, using your breath for the transitions.
7. Repeat this for 30 to 60 seconds. Pause, then repeat three times.