Stretches for the upper back upper back and shoulders
By Mary Petrini. LMT
Half- forward bend with extended arms
1. Place hands shoulder width apart
on the back of a chair, desk, or a table.
Step feet back until arms are fully extended,
and spine is fully lengthened. Lean head and
chest toward the floor, stretching through the
shoulders and back.
2. Take 5 slow breaths, lengthening with each inhale,
leaning forward a little more with each exhale.
Shoulder opener/pec. Stretch
1. Stand up straight, feet about hip width apart.
Clasp hands behind back, and straighten elbows.
Lengthen spine, lift arms away from your back.
2. Take 5 slow breaths, lengthening with each inhale,
lifting the arms a little more with each exhale.
Eagle Arms (Variation 1)
1. Stand straight, hold arms out straight, palms face up.
Cross right arm under left, bringing left
elbow on top. Bring both hands to shoulders.
Lift elbows, and push them away from you,
rounding out the back. You should feel
a stretch between the shoulder blades.
2. Take 5 slow breaths, lengthening the spine
with each inhale, pushing the elbows out a little
further with each exhale.
3. Repeat with left arm around the right.
Eagle arms (var.2)
1. Start out as in var.1, but instead of placing hands on
shoulders, bring the hands up, wrapping the forearms around each other, and bringing the palms together.
Lift and push elbows out as in var. 1
2. Take 5 slow breaths, lengthening on the inhale,
pushing the elbows out on the exhale.
3. Repeat on other arm.
Pectoral stretch
1. Bring right arm to a corner wall, or doorway.
Elbow should be at a 90 degree angle, and at the same level as
your shoulder. Turn your body to the left, stretching the
front of your shoulder and pectoral muscle.
2. Take 5 slow breaths, lengthening the spine with each
inhale, stretching a little more with each exhale.
3. Repeat on the left.