Keeping your back flat on the floor rotate your hips to the left lowering your legs down to the floor until a gentle stretch is felt. Hold for 15 seconds.

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Repeat 9 more times.

How to stretch your upper back. Return to the starting position. Pull your shoulder blades together to create tension in your upper back and shoulders. Hold this position for ten seconds making sure that your upper back gets enough stretches.

Sit on an exercise ball with your back completely straight and your feet on the ground. Learn how to do the best back stretches for tight lats. Start to slowly roll up and down beginning at your mid-back and moving towards the top of your shoulders.

Inhale and hold your breath while bringing your shoulders straight up as high as possible. How to do Upper Back Stretch. Round your upper back drop your chin to your chest and reach forward as far as you can.

Stretch the muscles by lying on a foam roller with arms outstretched like the letter T or W. Reverse Prayer Position Bring your hands to your back so that your palms touch like in a reverse prayer pose. You should feel a stretch in your lower back.

Keep your right leg extended while your left knee is facing upwards and twist to your left side. Its the perfect choice for the end of a workout and often yoga classes will finish with this stretch. Hold for five to ten seconds and then pull your elbows forward and touch them together in front of your body.

Tricep Stretch Stand or sit with your back straight. This Weeks GiveawayWe are giving. For stability place your hands flat on the floor in front of you.

Lower into a back bend over an exercise ball. Stand upright with your feet shoulder width apart. Lie on your back with your knees bent and feet flat on the floor.

Full Body Stretching Guide. Hold the pose for 20 to 60 seconds and then slowly pull your body back up into a sitting position. With your feet flat on the ground straighten your back and allow your arms to hang down at your sides.

Hold your upper body there using your arms to stretch deeper and deeper as your. Keeping your hands in place pull your elbows back as if you were trying to touch them together until you feel a deep stretch throughout your upper back. Hold for another five to ten seconds before pulling back again.

Lean forwards to let your belly rest between your thighs and let your forehead ligthly touch the mat. Lie on your back with your hands placed behind your head and a foam roller placed under your upper-back. Spread your knees as wide as your mat.

Tight pecs can contribute to rounded shoulders and a tight upper back. Repeat the rolling on any areas of tightness. Place your right elbow to the side of your left knee to intensify the stretch.

Sitting on a chair extend your arms in front of you with your palms facing out and clasp your hands together. Relax the stretch and repeat. Rounding your upper back is a good way to stretch out tight muscles.

Push your elbows straight back as you lift your chest towards the ceiling. Slowly lower yourself into a back bend over the ball. Place your palms on your lower back with your fingers pointing down toward the chair.

Hold for about 30 seconds in each. Learn 7 Upper Back Stretches to release tightness in your upper back shoulders and neck. Your shoulder blades should be opened while keeping your back straight.

Focus on stretching your body upward as well as to the left or right. Pause for 15 to 20 seconds in areas that feel tight. Learn 7 Upper Back Stretches to release tightness in your upper back.

3 Simple Stretches Upper to Mid-Back Thoracic SpineBob and Brad demonstrate exercises to do for your upper and mid-back. Keeping your legs stationary rotate your torso to the right reaching for the back of the chair with your hands. Hold this position for a few seconds.

Hold the stretch for at least 20 seconds and repeat it on your other side. Rounding your shoulders reach forward and hold the stretch for several counts. Interlace your fingers with your palms facing outward and extend your arms straight out in front of you.

Hold this stretch for 15 seconds. Relieve stiffness in your upper and mid-back with these six stretches that you can do every day.