Back, Neck and Upper Body - Stretches Routine

Updated: Jan 28, 2019


Stretching routine for Back and Upper body. Remember to follow your therapist advice. This is a general routine to stretch your legs and lower back. Never push yourself too much and if you have any doubt on any of the following exercises, let us know. If you require further treatment, please book online here.​​

Pecs



Begin standing tall with your forearm against a wall and your elbow bent to 90 degrees as demonstrated. Two ways to perform this stretch: Gently turn your body away from the wall until you feel a mild to moderate stretch across your chest. Step forward with the outer leg as demonstrated in the picture.

You can also stretch with straight arm rather than bend.

3 times each side - 15 seconds.

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Deltoids


Begin this exercise standing tall with your back and neck straight. Gently take your arm across your body using your other arm to take it a little further.

3 times each side - 15 seconds.

Anterior deltoid and Biceps


Interlace your fingers on your back and pull downwards to ‘open’ your chest. Hold at a mild to moderate stretch pain free.

3 times - 15 seconds.

Latissimus dorsi and QL


a) Begin standing tall with your back straight and hands above your head. Gently lean to one side until you feel a mild to moderate stretch in the side of your upper back and shoulder. You can stretch further by grabbing some support as shown on the picture.

Hold for 5 seconds and then return to the starting position.

5 times each side - 5 seconds


b) Known as ‘child’s pose’ in Yoga: kneel on the floor

and sit your tailbone back towards your heels. Stretch

your arms forward with your palms flat on the floor and your forehead on the floor.

Repeat 2 times - 25 seconds

Triceps


Begin standing tall with your back and neck straight. Place one hand behind your lower neck and your other hand on your elbow. Gently push your elbow backwards so your hand moves further down your spine until you feel a mild to moderate stretch.

Repeat 4 times each side - 15 seconds


Neck

a) Starting on a sitting position, keep your back and neck straight. Gently move forward (chin to your chest), backwards (look up) look right and left and sideways (bring your right ear towards your right shoulder and the same on left side), as shown in the picture.

Repeat 8 times each exercise - 2 seconds


b) Tuck your chin in until you feel a mild to moderate stretch pain-free. Keep your eyes and nose facing forwards.

Repeat 10 times - 2 seconds










c) Starting on a sitting position, turn your head to one side and gently pull stretching with your hand as shown on the picture. Repeat on the other side.

Repeat 3 times on each side - 8 seconds


Lat. dorsi and pecs

Starting on a standing position, bend forward to get some support in front of you (ie. a chair or a table) and position your body on a 90° angle as shown on the picture. This can also be a good stretch for your hamstrings.

Repeat 3 times each exercise - 10 seconds


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European Fundation of

Traditional Chinese Medicine