Stretch Upper Back, Body Works Physiotherapy North Vancouver

Stretch Upper Back – Modified Child Pose

We’re going to do a Modified Child’s Pose in this position so that your hands are lined up so that the long finger lines up with the elbow in this position, so elbows are in close underneath your shoulders the neck is long and the chin is tucked in and hips are back over the knees.

Now in this position you’re going to come back with your heels by your hips over your heels as you are going into a Childs Pose but trying to maintain the form position giving a nice stretch into through the back of the shoulder blades in good keeping the head tucked in so you’re also getting a little stretch in through your upper back.

Then we’re going to work on this position by breathing into the tension so you can breathe into your arm pits trying to expand laterally or breathing into the upper back trying to expand up in between the shoulder blades and as you breathe out softening and allowing the sternum to let go towards the ceiling.

Then you can hold the stretch for 30 to 45 seconds then take a break and repeat. I usually recommend repeating three or four times.