Alban F.
Stand, reach both hands behind your backside, and hold. Seat, put the head in all the possible positions, then make a couple of round clockwise and anticlockwise. Breathe.
Dilano S.
There's 2 I really enjoy.
1st one is an overhead arm stretch with a neck rotation hold ( find a wall raise arm over your head and glue the raised arm along with the same side of your body to the wall. Use your other hand on your chin and force a rotation in the opposite direction of the wall: Core tight, breath and hold for 45sec).
2nd is a Thoracic extension over a mid/low back support chair or ideally a foam roller (Both hands on back of head, arch your back over 'support' on the midline of your back. direct your neck/chin to the the sky, open chest for controlled breathing while you keep core tight. Tight-core does not entail tense body; if you have trouble breathing with your chin to the sky in the hyperextended position, dampen the angle. Focus on your scapula and let it hang over that chair/roller: 45sec-1:15min hold). modify this stretch with 70deg left-right slow neck rotations in the same position ( just straighten your arms backward to allow for rotation on the modifier)
1st one is an overhead arm stretch with a neck rotation hold ( find a wall raise arm over your head and glue the raised arm along with the same side of your body to the wall. Use your other hand on your chin and force a rotation in the opposite direction of the wall: Core tight, breath and hold for 45sec).
2nd is a Thoracic extension over a mid/low back support chair or ideally a foam roller (Both hands on back of head, arch your back over 'support' on the midline of your back. direct your neck/chin to the the sky, open chest for controlled breathing while you keep core tight. Tight-core does not entail tense body; if you have trouble breathing with your chin to the sky in the hyperextended position, dampen the angle. Focus on your scapula and let it hang over that chair/roller: 45sec-1:15min hold). modify this stretch with 70deg left-right slow neck rotations in the same position ( just straighten your arms backward to allow for rotation on the modifier)
C Ntia Z.
Bending towards your knees and grabbing your ankles is a great stretch for your back. Another good one is moving your head up and down and holding the strech for a few seconds in each position.
Amelia C.
Sit or stand tall with straight spine, then raise both your hands up toward the ceiling with palms facing up, followed by your head. Set your gaze to the back of your hand. Breathe deeply. Slowly bend your upper back to the back. Just go as far as you can without straining. Hold for a few breaths then release slowly.
Amber N.
Sit in a simple lotus position. Keep your hands on your knees and make circles with your shoulders. Breath in while going up, out while going down. Then reverse your circle.
Then, relax your shoulders and slowly make circles with your head, stretching your neck muscles. Breath in while your go towards the back, out when you come towards the front. Then reverse the circle.
Lastly, for your upper back and even up to your arms, go into child’s posture. Everytime you breath out, try and go a little deeper to really stretch out. For an extra stretch on your shoulders, Keep the same position, but out your left arm under your right arm and reach as far to your side as you can. Then do the opposite side.
I hope this helps! 😊🧘♀️
Then, relax your shoulders and slowly make circles with your head, stretching your neck muscles. Breath in while your go towards the back, out when you come towards the front. Then reverse the circle.
Lastly, for your upper back and even up to your arms, go into child’s posture. Everytime you breath out, try and go a little deeper to really stretch out. For an extra stretch on your shoulders, Keep the same position, but out your left arm under your right arm and reach as far to your side as you can. Then do the opposite side.
I hope this helps! 😊🧘♀️
Marvel N.
https://youtu.be/xyIAT7XzAe4
This video has some great back exercises for the upper back to fix your posture. The first one especially where she puts her back against the wall and raises her hands against the wall had gave me a really nice stretch and posture. I’ll often feel lumps in my back getting released or hear my back cracking (in a good way) when I roll my shoulders backwards after doing this exercise.
Benjamin E.
The sun salutation in yoga it's a great stretch anyway before exercising when you stretch your arms I love your head stretch your shoulders it also works on your upper back and neck
Ac Cio E.
I think it's a useful app for me to organize myself. Since I started to use Fabulous, I worked more efficient! Thanks to Fabulous!
Jazzy M.
Either a scorpian, where you lay on your stomach put your hands in front of you and try to make your head touch your knees by arching back. Or a bridge, you start lying on your back then bend your knees and arms before pushing up. Take a step in and make your shoulders over your hands.
Oana E.
Press your head on one side with your hand and hold still for half a minute, change to the other side. Move your shoulders forward and backwards a few times in both directions.
Marsha Z.
This is more of a mid- to low-back stretch but it may help your upper-back. Look up the stretch called the "Cat-Cow". I know it sounds weird but it is really gentle. You just need a small bit of floor.
Karina F.
A good neck stretch is to roll your neck in circles at a slow speed. As you do this you'll notice areas that feel tight. Once you've identified these continue with rolling your neck but emphasise on the areas needing more work
Lynzi Z.
ARMS OUT LIKE HUGGING A TREE HANDS TOGETHER WITH HEAD DOWN THEN PULL YOUR ARMS LIKE HUGGING a big TREE BUT DON'T LET GO OF YOUR HANDS SO THEY DON'T COME APART
DO FOR 15/30.SECONDS LIFT HEAD UP LAST AFTER PUTTING ARMS DOWN. SORRY NOT GOOD WITH WRITING WHAT TO DO LOL
DO FOR 15/30.SECONDS LIFT HEAD UP LAST AFTER PUTTING ARMS DOWN. SORRY NOT GOOD WITH WRITING WHAT TO DO LOL
