Friday, December 07, 2007

Fast Fitness - Upper Back, Shoulder, Triceps, Arm, Wrist, and Hand Stretch

Here is Friday Fast Fitness - nice stretch for hands, upper back, and everything in between.


  1. Stand with your back about a foot from a solid surface

  2. Reach upward and backward to place both hands on the wall, all fingers facing downward

  3. Press, lifting upward, keeping the stretch in your chest and upper body.


Vary the stretch by straightening elbows more.

Do not pinch your spine backward like a soda straw at the lower back, which increases lordosis (causes hyperlordosis). Tuck hip to neutral to stop compressive pain in the lower back. Here is how.

Breathe. Smile. Feel good stretching your upper back out of forward-rounded posture.


Drawing of Backman!™ © copyright Dr. Jolie Bookspan
from the book Stretching Smarter Stretching Healthier



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2 comments:

  1. AnonymousTuesday, December 11, 2007 1:29:00 PM

    Dr. Bookspan,
    What do you think of "inversion" tables?

    ReplyDelete
  2. Jolie Bookspan, M.Ed, PhD, FAWMThursday, December 27, 2007 12:47:00 AM

    Inversion tables can be expensive and you can get the same results without them. They are fun, but again, you don't need them for the same results, either to unload the discs, stretch you, ease pain, send blood to your head, or other effects. These can all be achieved without any device. If you just want to be upside down, it gives healthy exercise to do it by standing on your hands - Leg Stretch that Strengthens Arms. I will make a whole post if you like. What attributes or results were you associating with them so I know what points to address?

    ReplyDelete