Here’s a simple 5-minute seated stretch routine to help alleviate upper back stiffness.
Take a deep breath in. Hold it for a few seconds. Release. Drop your shoulders. Stretch safely.
- Cat Cow – 1 minute
- Sit up tall. Feet flat on the floor. Place your hands on your knees.
- Inhale and slowly arch your back. Lift your chest and look up. This is Cow position.
- Exhale and slowly round your back. Pull your belly button into your spine and tuck your chin to your chest. This is Cat position.
- Alternate between each position for 1 minute.
- Upper Body Twist – 1 minute
- Sit up tall. Feet flat on the floor. Tuck your left hand under your right knee (outside) and grab the top of the chair back with your right hand.
- Inhale and lengthen your spine. Exhale and slowly twist your upper body to the right and look over your right shoulder. With every breath, find a deeper stretch.
- Hold for 30 seconds and repeat on the other side.
- Eagle Arms – 1 minute
- Sit up tall. Feet flat on the floor. Extend your arms in front of you and cross your right arm over your left arm.
- Wrap your forearms around each other by turning your palms up, bend your elbows, cross your wrist, and bring your palms together.
- Lift your elbows, drop your shoulders, and draw your arms away from your face.
- Hold for 30 seconds and repeat on the other side.
- Thread the Needle – 1 minute
- Sit up tall. Feet flat on the floor.
- Place your left hand on your left knee. Raise your right hand overhead, lengthening your spine, and slowly thread your right arm under your left arm, bringing your right shoulder and right ear towards your left thigh.
- Hold for 30 seconds and repeat on the other side.
- Neck Stretch – 1 minute
- Sit up tall. Feet flat on the floor.
- Relax your shoulders and slowly lean your head to the right, bringing your right ear towards your right shoulder. Keep your shoulders leveled.
- For a deeper stretch, slowly sweep your right ear towards the front of your right shoulder.
- Hold for 30 seconds and repeat on the other side.
Take a few deep breaths before moving on with your day. It can wait.
Consult a healthcare professional before starting any new stretching routine, especially if you have health concerns or injuries. Listen to your body and stop if you feel pain or discomfort. This routine is for informational purposes only and does not replace professional advice.
