Supported upper back stretch

What I like about the supported upper back stretch is that you don’t have to get down on the floor to do it. It’s easy to do at the gym, at home, or outdoors. Just find a sturdy support that is about hip height. Be creative — if you’re outdoors, use the back of a park bench or even a tree. If you’re at the gym, you probably can find a ballet barre, a ledge, or a railing. And if you’re at home, use the kitchen counter or table To do this stretch, follow these steps:

1. Stand with your feet about hip-width apart and place your hands on a sturdy surface for support.
2. Move your feet back far enough so you can extend your arms as you move your chest toward the floor.
3. Exhale and get a deep stretch by pressing your chest toward the floor and your hips toward the ceiling so you have a slight arch in your back.
4. Hold the stretch for 30 seconds or four to five slow, deep breaths.

A few do’s and don’ts for this stretch:

• Do keep your neck in line with the rest of your spine.
• Do use your breath to relax into the stretch.
• Don’t drop your chin to your chest.
• Don’t round your spine.