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- Complete all the dynamic stretches below.
- Take your time, focus on your muscles, breath deep, and really get to know your body.
- Generally with each stretch, on the inhale come out of the stretch a little bit, and on the exhale sink into the stretch.
- Alternatively once in your furthest position, in any stretch, you can squeeze all your muscles on the inhale, and relax on the exhale.
Total Time: 20 minutes
1. Side Arm Raises and Shrugs
20x
- Bring your thumbs together, as you lift your shoulders away from your torso.
- Once thumbs are together, shrug your shoulders, while lifting your entire upper body.
2. Arm Raises and Shrugs
20x
- Lift your arms, shoulder width apart, with the backs of your hands facing backwards.
- Shrug your shoulders once your hands are above your head, and push your arms back even further.
3. Backwards Prayer
20x
- On your knees, straighten and elongate your back.
- Lift your hands above your head.
- With prayer hands, bend your arms backwards.
4. Cat to Cow
20x
- On the inhale, squeeze your abdominal muscles upwards and release your back muscles.
- On the exhale, release your abdominal muscles and squeeze your back muscles.
*Alternatively you can take a few breaths while in each position.
5. Thoracic Extension on the Ground
4x with 5 deep breaths each time.
- On your knees, walk your hands out and push your chest to the ground.
- Try to rest your arm-pits and chin on the ground.
- Think about bringing your butt towards your shoulders, and shoulders towards your butt.
6. Thoracic Extension Against Wall
20 deep breaths
- Bring your knees about 4 feet away from the wall and put your hands up against the wall.
- Sink your chest to the ground, use your upper back muscles to push you further.
- Think about bringing your butt towards your shoulders, and vice versa.
- Sink into the stretch on an exhale, and come up on an inhale.
7. Reversal Back Stretch
As many times and for however long you need, after any intense back bend.
At least 30 seconds, about 10 deep breaths.
- Roll backwards, onto your shoulders.
- Pick your head up and pull your neck away from the “shoulder pocket”. This will also stretch the neck.
- Try to pull your knees to the ground.
- Deep breaths.
*Mix this with happy baby, child’s pose, and pumpkin rolls from routine #1.
8. Back Lifts – Arms in Front
15x
- Secure your legs.
- Lift your self backwards, think of your hands as the leader to make sure you’re bending your upper back.
- Mindfully engage your butt muscles while lifting.
9. Back Lifts – Arms to the Side
15x
- Secure your legs.
- Lift yourself backwards, with your arms out to the side
- Mindfully engage your butt muscles while lifting.
10. Back Bend on Knees – Wall Assisted
4x
- On your knees, lift your arms above your head.
- Slowly bend backwards breath by breath, vertebrae by vertebrae.
- Push your arms as straight as possible against the wall.
- Walk your hands down inch by inch, and try to straighten your arms as you go. Go down until you can no longer straighten your arms.
Advanced
11. Sit into Back Bend on Knees
4x
The ultimate middle and upper back stretch.
- On your knees, lift your arms above your head.
- Slowly bend backwards breath by breath, vertebrae by vertebrae.
- Walk your hands down the wall and try to push your arms as straight as possible.
- Slowly try to sit back on your heels, while continuing to push your arms straight.
What not to do: As you can see this was very challenging for me. I put a lot of stress in my lower back. This tells me I always need to focus on controlling my upper and middle back muscles, and try not to over work my lower back. For me it’s more muscle control than anything.
Lower Body Dynamic Stretches Next: Static Stretching
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