Reaching Upper Back Stretch
Holding the edge of a wall or door frame at chest height, sink into a deep squat and hang back on straight arms; the upper back rounds and opens between the shoulder blades.
How to do it
Setup
Facing the edge of a wall or door frame, hands holding it at chest height, feet close to its base.
Steps
- Sink down into a deep squat, arms straight.
- Let the hips pull back so the upper back rounds and the shoulder blades spread.
- Hold and breathe, then walk the feet in and stand up.
Common mistakes
Bending the elbows: straight arms let the body's weight do the pulling. Holding a slippery edge: choose a support that cannot give. Heels lifting in the squat: widen the feet or sit less deep.
Breathing
Slow and even through the hold.
