             
|
Upper Back
Stretches
|
Focusing
mainly on the major upper back muscles; | Static/Active Upper Back Stretches |
Two Handed Lat & Trap Stretch:
Gripping a pole with two hands is required, ensure you can wrp both hands around the pole you selected.
Approach the pole and stand directly in from of
it, knees bent- Cross your wrists and have your hands facing each other (palm to palm) Grip the Pole in this manner.
- Gently pull back with your knees bent feeling the stretch all through the back of your arms.
- Face your head towards the floor by placing it between your arms
- Hold here for around 20-30 seconds
Advancements:
- To further the stretch... Instead of using two arms use one arm at a time.
- This will increase the stretch and you will have a lot more control over the positioning and find your "perfect spot."
You should always feel a nice
tingling sensation during stretching, never take the stretch to the
point
of discomfort.
| PNF Upper Back Stretch |
It is highly recommended that PNF stretching of the Upper Back muscles is done with a qualified physician to guide you step by step as the area is very delicate.
See your Local GP or Physiotherapist for the PNF Stretches of the Upper Back
| Dynamic Upper Back Stretch |
For this exercise you will need a pool noodle! They cost around $4.00 and most department stores have them
This exercise is a static/dynamic stretch anf designed to relieve tension vertebrae by vertebrae!
- Lying flat on your back place the noodle under your upper back
- Place your hands high above your head and at about 45 degrees
- Feel the stretch in the back
- To move the noodle: Rise gently onto your feet, lifting your butt off the ground
- Roll back gently so the noodle goes a little higher (the next vertebrae)
- Repeat for each vertebrae
You should always feel a nice tingling sensation during stretching, never take the stretch to the point of discomfort.
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Page Tricep Stretch
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