Shoulder and upper back stretches

[seasonoftowers]

What sort of upper back stretches have you tried and liked? I've been giving cow face pose a try lately, but it doesn't quite compute yet.

Comments

[luzula]

I do a lot of stretches for these! I don't know what cow face is, though.

- Sit down on the floor with legs straight out in front of you. Bend legs so that you can grab your feet crosswise, with your right hand grabbing the outside of your left foot, and vice versa. Straighten up while pushing feet outwards, and your shoulder blades should be pulled apart.

- Sit or stand. With one arm straight out in front of you, catch that arm in the crook of your other arm, pull it towards you, and hold. Then do with the other arm.

- Sit or stand. With both arms bent 90 degrees at the elbow and your hands and forearms vertical, put one elbow on top of the other and clasp your hands together. Sit straight and move your arms upwards if you need more of a pull. Then do it with the other arm on top.

- Sit or stand. Interlace your fingers behind your back, then straighten your arms and move your arms up. You can either rest them on something at the right height, or ask someone to hold them.

- Standing up and dangling your upper body and arms down is good too.

- I also like rotations for the back in general, like lying on your back on the floor, and then bending your left knee and letting it fall to the floor on your right side, while having your left arm stretched out and touching the floor on your left side as much as possible.

Sorry, am in a bit of a rush--I hope my descriptions are comprehensible, otherwise I can come back and elaborate later.

[seasonoftowers]

They make perfect sense, thank you!

Cow face is a yoga pose where you grab your hands behind your upper back by passing one arm over your shoulderline and one arm under - https://www.yogajournal.com/poses/cow-face-pose. I can do it with my right arm on top, but I have a good few inches of gap when I try to do it the other way round.

[pebblerocker]

Thank you, that third one is hitting some spots for me right now!