Upper Body Stretches Recommended By Chiropractors

Part 1 in a series of articles featuring recommended stretches by our Chiropractors. 

For our folks suffering from chronic muscle tension in the neck and shoulders or are trying to improve their posture, these are the stretches for you! Whether we are sitting behind a screen all day, driving, or studying, we find ourselves constantly rounded forward creating a lot of tension in the upper body. This poor posture can lead to muscle tightness and even headaches. It is also very common for us to carry our stress in our shoulders, causing them to rise up towards our ears. Below you will find some great options to help bring the head back over the shoulders and relieve muscle tension throughout the day. 

Please contact our Chiropractors if you have any questions about the best stretches for you.

Upper Back Trapezius Stretch

Bring one hand across your low back. Tilt your head towards the opposite shoulder. Use your other hand to add some gentle pressure to deepen the stretch. Hold for 20 seconds. Next, round your head forward down towards the armpit and hold for 20 seconds.

Doorway Double Arm Pec Muscle Stretch

Standing in the doorway, bend your elbows to 90 degrees and place your forearms on each side of the doorway. Lunge one leg forward and sink in until you feel the stretch across the chest and hold for 20 seconds. Next, walk the hands up so that the arms are straight. Once again, lunge one leg forward and sink in until you feel the stretch in the armpit region. Hold for 20 seconds.

Doorway Single Arm Pec Muscle Stretch

Standing in the doorway, bend your elbow to 90 degrees and place your forearm on the doorway. Gently rotate the torso away from the arm until you feel the stretch across the chest and hold for 20 seconds. Next, walk the hand up so that the arm is straight. Once again, rotate the torso away from the arm until you feel the stretch in the armpit region. Hold for 20 seconds.