Thoracic (Back) Stretches

The following stretches should be done morning and night. These are designed to reduce tension in the upper back. Do not force any of these.

Back Side To Side

Place your hands on your hips with your feet about as wide as your shoulders. Bend to each side while moving your eyes to the side that you are bending. Let the arm on the side that you are bending to slide down along your leg. Hold for a count of fifteen and repeat to the opposite side. Repeat this three times.

   

Side Bend Reaching

For this exercise, stand with your feet apart and your arms straight to the side. Bend over and twist reaching towards the opposite knee or foot. Hold for a count of fifteen and repeat to the opposite side. Repeat this three times.

 

Sitting Stretches

Sit and cross your arms holing on to the opposite shoulder. First twist as far as you can comfortabley . Hold this for a count of 15 and then repeat to the opposite side. Repeat this three times each. Next, bend and twist while youo exhale. Hold this for a count of 15 and repeat to the opposite side. Repeat this 3 times to each side. Finally, bend forward as far as you can comfotably go you're your breath all the way out. Let your arms hang between your legs. Hold this for a count of 15 and repeat 3 times.

   

Upper Chest Stretch

Lie on your back and place a pillow under the middle of your chest cage. Take both arms and raise them so that your hands are above your head. As your chest loosens, you can hold a light object in your hands and this will increae the stretch. This is best done lying on a bed and letting your arms hang over the side. Inhale as much air as you can and hold it for a count of 5 and then let your breath out as far as you can and again hold this for a count of 5. Repeat this 10 times.