Upper back
A rounded, stiff upper back comes from hours bent over a desk, a phone or a bike. Turning it and reaching overhead is what loosens it. Here is every movement we teach for it.
Why it works: Stiff people work harder for every stroke
Short on time? Start with these three
- Thread the NeedleLong holdFrom hands and knees, slide one arm under your body, palm up, until that shoulder rests on the floor, hips high over your knees. Twists your upper back.
- Cross-Body ReachMovingFeet wide, hinge and send one hand toward the opposite shin while the other arm reaches up. A standing twist through the ribs, hips and backs of the legs.
- WindmillStrength at lengthLock a light kettlebell overhead, turn your feet away, push that hip out and fold down your front leg, eyes on the bell. Works hips, side body and shoulder.
Long holds
Stay still in the shape for minutes and let the muscles settle.
- PuppyFrom hands and knees, walk your hands forward and let your chest sink while your hips stay high over your knees. Stretches the shoulders, armpits and side ribs.
- Thread the NeedleFrom hands and knees, slide one arm under your body, palm up, until that shoulder rests on the floor, hips high over your knees. Twists your upper back.
Moving
Move in and out of the shape, a little further each time.
- Cross-Body ReachFeet wide, hinge and send one hand toward the opposite shin while the other arm reaches up. A standing twist through the ribs, hips and backs of the legs.
- World's Greatest StretchDeep lunge, inside elbow toward the front foot, turn and reach that arm up, then straighten the front leg. Hip, upper back and hamstring in one move.
Strength at length
Work the muscles hard while they are long.
Strength
Hold or lift your own weight.