Aculife || Stretches || Back

Upper Back Stretch

1. Whilst kneeling interlock your fingers take a deep breath in and as you exhale stretch your arms up above your head
Continue to hold this stretch whilst you take in another deep breath and exhale once again Hold this stretch for 3 complete breaths

1. Lie flat on your back Place your arms out beside you at 90º angles Bend your right knee at place it across your body towards the floor on the left hand side of your body
You may hold your knee down with your left hand if it is comfortable Make sure that your shoulders remain on the floor during this stretch Hold for a slow count of 10 Repeat on the opposite side
2. Lie on your stomach resting your weight on your elbows
Push your torso off the ground Hold for a count of 10
From the position above lift your buttocks off the ground whilst keeping your knees bent Arch your back attempting to push your mid back towards the ceiling Hold for a count of 10
From the position above arch your back in the opposite direction attempting to press your belly button into the floor Hold for a count of 10
3. Lie flat on your back Bend your knees and then lift your feet off of the ground Roll back onto your shoulders and straighten your legs
Keep rolling back until your feet are touching or almost touching the ground fully straightened behind your head Hold for a slow count of 10