1. Cat-Cow Stretch
Start in a tabletop position with your shoulders directly over your wrists and your knees under your hips. Inhale as you drop your belly, lift your gaze, and open your chest (Cow Pose). Exhale as you round your spine, tuck your tailbone, and look towards your thighs (Cat Pose). Flow through this sequence for 5-8 breaths, using your breath to warm up and mobilize the spine.
2. Side Body Stretch
From the same all-fours position, lower your right forearm to the floor and reach your left arm diagonally forward to the top right corner of your mat. Sink your hips back toward your heels to feel a deep stretch along your left side and into your lat. Hold this position for a few deep breaths, noticing how your ribs expand with each inhale. Repeat on the other side by placing your left forearm down and reaching your right arm to the top left corner.
3. Thoracic Opener
Return to the tabletop position. Place your right hand palm up on your lower back. As you inhale, rotate your upper body to lift your right elbow toward the ceiling, creating a gentle twist in your thoracic spine. Exhale as you bring your elbow back down. Perform 3-5 repetitions before switching to your left side.
4. Shoulder and Wrist Circles
Once you’ve completed the thoracic opener, extend your right arm overhead and make small circles with your wrist and shoulder to promote joint mobility. Perform circles in both directions and repeat with the left arm. This movement helps to alleviate tension caused by repetitive desk work.
5. Foam Roller Chest Opener
Finish the routine by lying down on a foam roller or a rolled-up towel placed lengthwise along your spine. Bend your knees, keeping your feet flat on the floor. Rest your arms by your sides or reach them overhead for a deeper chest stretch. Relax your upper traps as you take slow, deep breaths, allowing your chest and shoulders to open and release.
Incorporating these stretches into your daily regimen can make a significant difference in reducing upper back tension and enhancing your flexibility. Just five minutes a day is all it takes to support your upper body health and improve your overall comfort.
Dr. Madeline Klesk
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