Version June 2024
| Stretch | Description |
| Doorway stretch | Stand facing an open doorway. Raise your arms to the sides and bend your elbows to a 90 degree angle. Rest your forearm against the wall and with your elbow at shoulder height, and lean forward through the open doorway to stretch your chest muscles. Hold the stretch for 30 to 60 seconds before relaxing. Repeat 10 times. Variation: Raise your hands higher on the doorframe while stretching. |
| Foam roller or rolled towel stretch | Lie down with a foam roller or rolled towel under your midback, knees bent comfortably, with arms out to the sides and elbows bent gently (to approximately 20 degrees). Hold this pose for 20 seconds then roll off of (or remove) the towel or roller. There should be no tension in the upper back during this rest period. Repeat 10 times. Variation: Move your arms slowly along the floor in an arc (as if you are making snow angels). |
| Stability ball stretch | Sitting on a stability ball, roll down until your upper back is on the ball and your legs form a bridge. Relax arms to the sides; they should drop below your body. Hold pose for 60 seconds then relax. Repeat 10 times. |
| Sphinx pose | Lie on your stomach while supporting yourself on your elbows. Then open your chest, stretching up and backwards, arching the back. Hold this pose for 10 seconds. Relax to a prone (face-down) position for 20 seconds. Repeat 10 times. |
| Lateral flexion | Sit with your right arm raised above your head; use your left arm for support. Gently lean to the left and hold for 20 seconds. Repeat the same stretch towards the opposite side. Repeat cycle 10 times. Variations: Perform the lateral flexion exercise while standing. In addition, after straightening, you can flex forward, bending at the waist. |
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