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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.
How to Do This Upper Back and Shoulder Stretch
- 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.
- Walk your hands about 6 inches forward. Then lower down and place your elbows into the spots where your hands now are.
- Make a light fist with each hand and point your thumbs up toward the ceiling.
- Pull your hands away from each other pivoting on your elbows. You will begin to feel this right away in the shoulders.
- 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.
- Let your head drop down and let your shoulder blades collapse together. Let your stomach relax.
- Hold this position for 2 minutes.