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Upper back stretch
To release tension after a workout, performing upper back stretches on a regular basis is essential.
Performing upper back stretches has several benefits:
- They will help you feel better
- They will increase your range of motion
- Can reduce the risk of injury
- Will help you to recover quicker for your next workout
The most popular upper back stretches are as follows : -
Prayer: In a kneeling position, lean forwards and place both hands on the floor, arms stretched out above your head, fingers pointing forward. Gently sit back onto your heels, keeping your hands and forearms on the floor, until you feel the stretch up through your shoulders. Exhale, easing your chest slowly down towards the floor.
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Hands Interlocked: Stand with your legs shoulder width apart. Interlock your fingers and raise your arms directly above your head, palms facing upward. Exhale and push your palms upwards. This can also be done with your arms straight out in front of you, parallel to the floor.
For those who spend a lot of time sitting at a computer, the following is not only effective, but can be performed at your desk:-
Sit up tall in your chair and interlace your fingers behind your neck. Inhale deeply and as you exhale, gently lower your chin to your chest, round your shoulders forward and bring your elbows toward each another. Hold for five seconds, then inhale and raise your head, bringing your elbows out to the sides and push your chest forward. Rest and repeat.
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