Chair/ Rail Stretch for Upper Back

Muscle Group:

Upper Back

Type:

Dynamic

Difficulty:

Beginner

Equipment:

Chair or Rail

Erector Spinae, Rhomboids, Obliques

Description

Grab the back of a chair or a rail with both hands. Lean forward until your upper body and arms are in line with the floor. Now pull your hips backwards and push your upper body towards the ground.

Progression

Further press your body towards the ground. Slightly twist your hips away from the chair.

Feel sensation

Gentle stretch in your upper back and shoulder blade.

Common mistakes

Arch your back.