Chest Expansion Exercise
Start Position: Sit up in a basic sitting position or stand. Be aware of your posture. Interlace your fingers behind your back.
As you Inhale: Lift your interlaced fingers and straight arms towards your shoulders. Lift arms as high as you comfortably can and squeeze the shoulder blades together.
As you Exhale: Lower arms and allow elbows to bend.
Repeat 2 times and hold for about 5-10 seconds each repetition.
Upper Back Tension Relievers
Exercise 1
Start Position: Sit in your basic sitting position with your back straight and shoulders relaxed. Interlace your fingers in front of you with your palms facing away from your body.
As you Inhale: Push the palms away from you to above your head so that your palms are now facing the ceiling.
Hold for 4 breaths
As you Exhale: Lower your arms to the start position in front of you continuing your outward stretch away from you.
Repeat 3 times
Exercise 2
Start Position: Sit in your basic sitting position with your back straight and shoulders relaxed. Interlace your fingers in front of you with your palms facing your knees.
As you Inhale: Push the palms away from you to above your head so that your interlaced palms are now facing the ceiling and arms fully stretched.
As you Exhale: Lower your interlocked hands behind your head in such a way that your palms are facing the back of your head with out touching yourself. Push your elbows and shoulder backwards and squeeze the shoulder blades together.
Hold for 3 Breaths and relax for 5 seconds in between repetitions. Return to the start position after 3 repetitions.
Exercise 3
Start Position: Sit in your basic sitting position with your back straight and shoulders relaxed.
As you Inhale: Interlace your fingers and place the hands behind your head.
As you Exhale: Adjust your elbows so that your left elbow points to the ceiling and your right elbow points to the ground. Repeat on other side so that your right elbow points to the ceiling and your left elbow points toward the ground.
Hold each side for 5 Breaths
Repeat 2 times
