Øvre ryggstrekning
The Upper Back Stretch is a great exercise to loosen up tight muscles in the upper back, including the trapezius and rhomboid muscles. This stretch helps improve flexibility and reduce back stiffness, which is especially helpful after long periods of sitting or poor posture.
Correct execution and technique
How to perform the Upper Back Stretch :
- Sit or stand with a straight back and relaxed shoulders.
- Cross your arms in front of your body and place your hands on the opposite elbow.
- Gently round your back and push your arms forward while feeling the stretch between your shoulder blades.
- Hold the position for 20-30 seconds while breathing deeply and calmly.
- Release and repeat if necessary.
Common errors
Avoid these common mistakes during the Upper Back Stretch :
- Excessively curved back: Be careful not to round your back too much, as the stretch should focus on the upper back.
- For short duration: Be sure to hold the stretch for at least 20-30 seconds for maximum effect.
- For fast execution: Perform the stretch slowly and controlled for best results.
Modifications and variations
Adjust the stretch according to your level:
- Beginner variation: If the stretch feels intense, you can sit on a chair for extra support.
- Advanced variation: For a deeper stretch, you can pull your arms even further forward and increase the intensity by rounding your back a little more.
Hold the Upper Back Stretch for 20-30 seconds, and repeat 2-3 times. This can be performed daily to improve flexibility and relieve tension in the upper back.
Breathing technique
Breathe deeply and calmly while performing the stretch. Inhale before pushing your arms forward, and slowly exhale as you go deeper into the stretch to help your muscles relax.