Shoulder Blade Stretch

The shoulder blade stretch is a simple yet effective exercise designed to relieve tension in the upper back and shoulders. Here’s how to perform it:

  1. Start Position: Stand or sit up straight with your feet shoulder-width apart. Relax your arms at your sides.

  2. Reach and Hold: Extend your right arm across your body at shoulder height. Use your left hand to grasp your right elbow.

  3. Gentle Pull: Gently pull your right arm towards your chest. You should feel a stretch in the shoulder and upper back.

  4. Hold the Stretch: Maintain this position for about 15-30 seconds, ensuring you breathe deeply and evenly.

  5. Switch Sides: Release and repeat on the left side by extending your left arm across your body and holding it with your right hand.

  6. Frequency: Perform this stretch 2-3 times on each side, especially if you spend long hours sitting at a desk or engaging in activities that strain your shoulders.

This stretch not only promotes flexibility but also helps in preventing injuries and improving posture.

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Standing Chest Opener

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Lunge and Thoracic Spine Stretch