Stretch Of The Week – Seated Lean Back Stretch

Seated Lean Back Stretch


Seated Lean Back Stretch

When we sit hunched over a desk or tablet all day our anterior deltoids shorten (and get tight) along with our pectoral muscles. This is generally the cause of most adults poor posture and it’s associated pain. The seated lean back (an anterior deltoid and pectoral stretch) is an excellent #stretch for relieving neck, shoulder, and upper back pain caused by this poor posture and rounded shoulders. This is also staple for all athletes, involved in sports or activities with a high usage of their shoulder cuff. Examples include baseball, tennis, and volleyball players, along with rock climbers and powerlifters. In addition, this is amazing for postnatal moms 🤰🏻👶🏻🙌🏻 especially when breastfeeding due to hunching your shoulders over while feeding your pride and joy. Take time to take care of yourselves too moms! 👍🏻💯

How To Do It!

  1. Sit upright on the floor or a yoga mat, with your feet flat on the ground and legs bent comfortably.
  2. Place your hands palms down, behind you slightly wider than shoulder width apart, with your fingers pointed backward.
  3. Slowly scoot your butt and hips forward, or walk your hands backwards until you feel a gentle stretch in the front of your shoulders and across your chest.
  4. From there, inhale as you lift your chest toward the ceiling allowing the shoulders to open even more. (Hold for 3s)
  5. Then exhale and allow your body to sink deeper into the stretch (Hold for 5s)
  6. Repeat the stretching and breathing 5 times trying to stretch deeper each time.

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