Upper and Lower Back Stretching Exercises
Erector Spinae, Quadratus Lumborum
Side Bend against Wall
Left palm on wall, right fingers towards wall, straighten knees, straighten elbows. Hold for 5 deep breaths.
Repeat on other side. Total 2 sets (1 right 1 left) in each routine.
1 routine per day, before sleep.
Take to Next Level: Hold for 7 breaths, then to 10 breaths.
Pectoralis & Shoulders Stretches
Side Lying
Right shoulder bent palm down with shoulders stack on top of each other.
Hold for 10 deep breaths.
Bend knees to lying on back.
Repeat other side. Total 2 sets (1 left 1 right) in each routine.
2 routines per day, one after waking up from bed, second routine before sleep.
Take to Next Level: Hold for 20 breaths, then to 30 breaths.
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