There are many stretches designed just for our backs. There’s such an abundance of demand for these targeted stretches, which is a reflection on how our bodies adapt or don’t adapt to our lifestyles. Never fear; you will not need any fancy equipment to execute this really simple back stretching exercise. And you can do this back stretch at work.
There are a lot of great exercises for backs but if you want a really easy stretching exercise that will do the trick, the photo illustrates our technique quite well.
First locate a doorway inside your home – or an outside door may do even better if the climate is lovely. Secure the door in an open position to make sure you have room to lean through the passageway. Stand just outside the doorway, just one step away. Place both feet in a Tree Position (a Yoga posture but don’t worry if you don’t have a clue what this means). Both feet should be shoulder-length apart and firmly planted – rooted like a tree – on the ground. Your weight should be distributed equally on both feet. This preparation sounds elementary but your approach to the stretch is really critical. If you are not balanced, your stretch may pull some muscles inappropriately. Then you would be back on this site looking for easy stretching exercises for another part of your body!
Place your hands on the doorframe level with your head height. Do not place your hands any higher than your head, this informs your body about the right way you want your stretches done.
Holding onto the outer frame around your door, slowly, very slowly, lean forward only about six inches to 12 inches depending on your own flexibility. Do not lean so far forward that your heels come off the ground. Your feet should stay completely planted on the ground.
Hold this forward position to the slow count of five. Slowly, very slowly, return to your beginning position. Bring your arms down to your side.
Repeat five times.
This particular stretch will relieve tightness in your shoulders, upper back and chest. If you get in the routine of doing this very simple stretching exercise every day, you are on your way to having a limber and pain free upper body.
