autostretching0202

THE UPPER BACK 1.

Yourdifficulty is:	Bending forward above the waist.
Tight Muscles:	Muscles that bend upper back backward.
Equipment:	Chair with firm back.
Starting Position:	Sit firmly in to back of chair, Iegs apart. Keep lower back against back a£ chair, draw chin back and bend upper back forward, pressing lower baci against chair. Grip front edge of chair seat with both hands, arms betwee® Iegs.
Stretching:	1.    Look down toward navel. Exhale and bend upper back forward so thn stretch is felt in back of rib cage. 2.    Inhale and try to straighten back while resisting movement with aimc hołd for 5 seconds. 3,    Relax and look down toward navel. Exhale and puli with arms to herc. back forward to limit - maybe a little bit morę. 4,    Repeat until you feel you can stretch no further and muscles feel tigfcc. Hołd this finał stretch from 15 seconds to a minutę or morę.
Stimulation:	1.    Retain grip and look down. 2.    Exhale and bend upper back forward and down to limit. 3.    Resist that movement with arms and hands. 4.    Hołd position a few seconds.
Common Errors:	*    Lower back leaves chair back. *    Chin juts forward.
Notę:	Stretch should be felt only in the upper back, not in lower back or elsewhere.
Normal Mobility:	You should have no difficulty bending your upper back.

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