Bring both your hands behind your back and allow your palms to come together in prayer position, feeling your shoulder blades open and keeping your back straight. But if your routine tends to leave you feeling stiff by 4:00 p.m., the 16 easy stretches above should really help. The following stretches are all performed under the warm, running water. These stretches release tension in your shoulders and your upper back. This stretch loosens your spine and helps to release tension in your neck. This move is especially great for people who hold their neck in the same position for long periods of time (such as staring at a computer for eight hours a day). Here is a great five minute shower stretch routine that you can do in the shower every morning to help you get loosened up and ready for your day. Alternate arms so that you get them both. Place your hands against the wall in front of you with your arms straight, but not locked. Stabilise yourself against the wall if you have to. Now you have stretched your back fully in both directions, and loosened your shoulders. For others, unused muscles have become too stiff and aching to be able to stretch easily.
Prasarita Padottanasana, or a Wide-Legged Standing Forward Bend, with your fingers interlaced behind your back, is probably the most common (and familiar) shoulder stretch done in yoga classes, mainly because it’s simple, easy to do, and effective. 4. Walk your left fingers towards the top of your mat and feel a stretch on the inside of your right shoulder blade. 3. Feel a stretch through your lats, shoulders, and chest. I like to move from side to side to give my shoulders a good stretch. Repeat this sequence a 4-6 times, to loosen up your upper back and shoulders. If your upper back and shoulders are tight, you can try starting each day with this sequence. Try these 5 Yoga Poses to help open up your back and shoulders. Allow the water to massage your lower back while you try to bring your hands as close to the floor as you can.
Now, overcorrect to an upright position with a slight bend to your upper back (without putting pressure on your neck or low back). Now straighten your leg up against the wall and stretch your torso down towards it, you should feel a slight pull below your knee. Without moving your elbows, turn your right arm upward, so the back of your right hand touches the wall, and your left arm downward, Yoga Stretch for Opening Shoulders and Upper Back so your left palm touches the wall (or they come as close as possible). 2. Reach your right arm out to the side with your palm facing down. Lift your left hand off the floor and "thread" it through the space between your right arm and right leg, letting the back of your left hand and arm slide along the floor. Let your left arm fall as far as possible to the left side, without letting your hips move in the direction of your arm. After your stretching, you should get dry and dress warmly to avoid hurting your muscles by letting them get cold too fast. The problem with that is - the longer you go without stretching, the more difficult it becomes. If you liked that article, you'll absolutely LOVE our daily newsletter -- with more recipes, workouts, and tips and tricks to be the healthiest version of yourself.
She has helped over tens of thousands of men and women to lose weight and transform their health with sound nutrition advice. Stretching regularly is vital to your good health. Then turn your torso towards your right hip, stretching as you go. Share with us your experience and how you feel after stretching. You should feel a stretch through the upper back and shoulders. Opening your chest and releasing deeply held tension in your shoulders not only feels better physically but will also help you relax. Slightly arch your upper back, opening your chest and allowing your shoulder blades to gently come together. Then come down onto your back for Bridge pose. Without putting the foot down, gently bring it back to the front, and take hold of your knee. Take a deep breath in, then exhale into Cat, inhale into Cow and exhale back to Child’s pose. 3. Inhale and lengthen up through the sides of your torso; exhale, broaden your collarbones, and pull your upper outer arms back. With your back to a wall, allow your shoulder blades to rest in a neutral position and bring both elbows out to 90 degrees (so the sides of your biceps are in contact with the wall).
