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Back - Stretch

The following stretches will help you remove the tension in your upper back and neck.

If you suffer from lower back pain, our members area has a massive section dealing with stretches and advice on how to help with such conditions.

Easy Upper Back-Leg Grab

1. While seated, exhale, bending forward, and hugging your thighs underneath with both arms.
2. Keep your feet extended out as you pull your chest down onto your thighs, keeping both knees together.
3. While in this position, you can also stretch your rhomboids, by aiming to pull your upper back away from you knees while still grasping your legs.

Moderate Upper Back Prayer

1. From a kneeling position, extend both hands out, fingers pointing forward.
2. Use your hands and forearms to grip the floor, as you gently ease your buttocks backward, until you feel the stretch in your upper back and shoulders.
3. Exhale, gently easing your chest down toward the floor.

Easy-Moderate Lying Neck Pull

1. Lie on your back, with both legs bent, feet firmly flat on the floor.

2. Grasp the back of your head with your fingers, resting your palms on the top of your head.

3. Exhale, slowly pulling your chin down toward your chest, and aiming to keep your upper back in contact with the floor.

For those that have just finished any upper body or sporting exercise the next page will help you stretch out the muscles of the chest and biceps.

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