Move · Videos · Technique · 4 min

Elbow Openers: A Simple Upper-Back Posture Move

Elbow Openers: A Simple Upper-Back Posture Move — video by Dr. Josh, PT Play · 4:00

Video by Dr. Josh, PT on YouTube · Open on YouTube

A physical therapist teaches elbow openers: hands behind the head, elbows swing out and back to work the muscles between the shoulder blades, with a correction for low-back arching and a harder hinged version.

  • 4 min
  • Beginner
  • Low impact (no jumping)
  • No equipment

Good forBetter posture

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Step by step 5

Tap a time to watch that step in the video.

  1. Elbow openers: stand with hands behind the head, elbows forward, then open them out and back as far as you can; 20. 0:25
  2. Squeeze the elbows back each time so you feel it behind the shoulders and between the shoulder blades. 0:52
  3. Common mistake: arching the low back; lightly squeeze the glutes to tuck the pelvis and keep it steady. 1:09
  4. To progress, add reps, working up from 20 to 25 or 30. 2:55
  5. Harder: hinge forward with a flat low back, not rounded, so the elbows work against gravity. 3:17

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Squeeze the elbows back to feel it between the shoulder blades
  • Lightly squeeze the glutes so the low back does not arch
  • To progress, hinge forward with a flat low back so the elbows work against gravity

What it works

Tap an area for more videos that work it.

Joints it uses light on the joints

  • Shoulders moveselbow swings out and back, hands behind the head
  • Upper back movessqueezing the shoulder blades together
  • Lower back moveslight glute squeeze, flat back when hinged

Easier option from the coach: Can be done sitting or standing

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Dr. Josh, PT; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety