What is your favourite thoracic/ shoulder stretch?
How often do you stretch?
I used to stretch all the time when I was doing rhythmic gymnastics. For me stretching was not only relaxing, but also something I really enjoyed! With Japanese culture I used to sit down on the floor more often so I would stretch while I was watching TV or chatting with my family. I loved flexibility training. Now I probably don’t stretch enough.
I often recommend stretches for my clients to do at home or at work. The right stretch for you will depend on your individual needs.
Regular stretching can help:
relieve pain and tightness
improve posture
increase mobility
improve performance
reduce stress
It also feels amazing to gently stretch tight, overworked muscles.
Shoulder and thoracic tightness or discomfort is common, especially if you’re spending long hours at a desk or standing.
Here is one of my favourite stretches to help with posture.
If you spend long hours at a desk, looking down at a screen, or experience tightness around the shoulders, chest, and ribs, this may be a good stretch for you.
This stretch will help improve thoracic, shoulder, and neck posture. It is easy to do and little chance to compensate and cheat. All you need is a wall and a chair.
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1. Sit on the edge of a chair with knees on the wall.
2. Grab both of your elbows.
3. Place your elbows on the wall and slowly move them higher and higher, climbing up the wall until you feel a gentle stretch. Hold this position for 30 seconds.
4. For more of a stretch take long, deep breaths into the chest and feel a stretch around the ribs.
5. Climb back down the wall to the starting position.
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You should feel this stretch around the front and side of your chest and in your upper back. You should not feel any pain or discomfort in the lower back if you are doing it correctly. If you are feeling it in your lower back you may be sitting too far back in the chair. Try moving forward to the edge of the chair and begin again.
Effective stretching should be gentle and comfortable. If you are feeling pain or discomfort while stretching you may have incorrect posture or need to address other issues first. Please see your doctor/therapist if you have any concerns.
How did you go? I hope this helps:)