Back and Chest Stretch Guide For Equestrians

This regular back and chest stretching routine can help prevent future pain by strengthening your back muscles and reducing your risk of muscle strain.

What's Inside?

👆Thread the Needle 

  • Start on all fours with your hands under your shoulders and hips over your knees
  • Reach one arm underneath and across your body with your palm facing up

👆Twisting stretch 

  • Lay down on an exercise mat or carpet with your back against the floor
  • Bend your knee and bring them by your side on the floor
  • Keep your knees fixed on the floor through the movement
  • Stretch your arms out to your sides
  • Look to the right, then slowly twist your upper body to touch your left hand and allow your head to follow
  • Only move your upper body. Your legs stay where they are
  • Move your arm back to starting position and repeat 5 times before switching sides


  • Lay on your stomach with your arms extended above your head
  • Keeping your neck neutral, lift your arms and legs concurrently
  • Make sure you're using your back and glutes to lift
  • Pause briefly at the top and return to start


  • Place your palms on opposite shoulders, and bring your elbows together to touch
  • Hold for 5 seconds and release

👆Scapular Squeeze 

  • With your arms down by your sides
  • Squeeze your shoulder blades together and hold for 10 seconds before releasing
  • Repeat 3 times

👆Overhead Arm Reach 

  • Extend one arm up above your head and reach towards the opposite ear
  • Bend your torso until you feel the stretch in your right lat and shoulder

👆Forward Arm Reach 

  • Extend your arms in front of you
  • Allow your shoulders to gently roll forwards
  • Hold for 10 seconds before releasing
  • Repeat 3 times

👆Chair Rotation 

  • One side should be resting against the back of the chair if possible for support
  • Keep your legs stationary
  • Rotate your torso to one side, reaching for the back of the chair with your hands
  • Hold your upper body there
  • Using your arms to stretch deeper and deeper as your muscles loosen

👆Seated Spinal Twist 

  • This classic twist works your hips, glutes, and back
  • It increases mobility in your spine and stretches your abdominals, shoulders, and neck
  • Sit on the edge of a cushion with both legs extended out in front
  • Bend your right knee and place your foot to the outside of your left thigh
  • Bend your left leg, placing your foot near your right thigh
  • Slowly twist to the side
  • Place one hand behind you for support

👆Standing Chest Stretch 

  • Start standing tall, fingers interlocked behind you near your butt
  • Keeping your back straight and shoulder blades together, push your arms up until you feel the stretch in your pecs.
  • If you cannot interlock your hands then hold onto something behind you

👆Open Doorway Stretch 

  • Raise an arm up to the side
  • Rest your palms on the door frame
  • Slowly step forward with one foot. Feel the stretch in your shoulders and chest
  • Swap sides
  • Then relax

👆Standing Clasped Neck Stretch 

  • You will feel a stretch on your arms and chest
  • Clasp your hands and bring both palms to the back of your head
  • Stand tall

👆Cross Arms Stretch 👆

  • This is for shoulders, upper back and your chest
  • Start standing tall, fingers interlocked arms behind your back
  • Keeping your back straight and shoulder blades together, push your arms up until you feel the stretch in your pecs

All exercise is at your own risk.

Make sure that you only push yourself to whatever you feel is suitable and achievable for you.

This guide is designed for a healthy adult with no existing medical conditions or injuries.