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How to Do an Amazing Upper Back and Shoulder Stretch

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If you are dealing with chronic tension in the upper back and shoulders, give this upper back and shoulder stretch a try. Performing this stretch will challenge the muscles of the shoulder joints and upper back, leaving you feeling taller, more open, and with improved mobility in your shoulders.

You can do this stretch any time it feels like it would help. It might make a great pick-me-up mid-workday. But particularly good times to do this stretch are immediately before a workout or as part of a daily routine first thing in the morning.

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How to Do This Upper Back and Shoulder Stretch

  1. Start on the floor on your hands and knees. Position your shoulders directly above your elbows and wrists and with your hips directly above knees.
  2. Walk your hands about 6 inches forward. Then lower down and place your elbows into the spots where your hands now are.
  3. Make a light fist with each hand and point your thumbs up toward the ceiling.
  4. Pull your hands away from each other pivoting on your elbows. You will begin to feel this right away in the shoulders.
  5. Kick your butt back to place an arch in your lower back while trying to pull your hips backward toward your heels. Think about pointing your tailbone up towards the ceiling and pulling back with your tailbone at the same time. This will create a pull from your shoulders all the way down to your hips, which will help your spine to stretch and realign itself.
  6. Let your head drop down and let your shoulder blades collapse together. Let your stomach relax.
  7. Hold this position for 2 minutes.

Maryann Berry
At the age of 27, Maryann Berry suffered from chronic hip pain that left her in a wheelchair, even after consulting with over twenty healthcare professionals and undergoing invasive hip surgery. Today, Maryann is fully recovered and has been wheelchair free for years.

Maryann, who is currently certified as a Posture Alignment Specialist, created Realign as a way to empower others to take responsibility for their own health the same way she did. Maryann works with people one-on-one both digitally and in-person at her studio in San Diego, California.

To learn more about Maryann's programs, visit Realign Therapy. Maryann is also the founder of The Posture Workout a revolutionary online form of Posture Alignment Therapy that makes this method easily accessible for everyone.