Stretches You Can Do Anywhere: Tip Top Shelf (Stretches the Shoulders)

Place your hands on your shoulders, then slowly raise one hand as high up as comfortable reaching like you would for something on the top shelf.

Return to the starting position on the shoulders, and repeat with the other hand.
Maintain good standing posture throughout.

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Stretches You Can Do Anywhere: Elbow Touches (Stretches the Chest)

Put your hands on your shoulders, elbows pointing forward as much as possible. Slowly move your elbows out to the side, pinching the shoulder blades together and hold for 5 seconds. Bring your elbows back to the starting point in the front and repeat.

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Stretches You Can Do Anywhere: Shoulder Rolls (Stretches the Upper Back)

Sit in a stable chair. Inhale slowly and deeply through your nose. Exhale through your nose while rolling your shoulders forward and toward the middle.
 
Inhale and roll your shoulders back, squeezing your shoulder blades together and stretching your chest.
 
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Balance Your Exercise with Your Stretches

If you lift weights, for example, and you push weights that cause your shoulders to roll forward, then you should balance that exercise with a stretch that stretches your shoulders backward.
 
The general rule is, to to the front as you would do to the back, and do to the left as you would do to the right.
 
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It’s a Mistake to Stretch Only When You Exercise

Try to make stretching a part of your daily routine. You don’t need a special space or exercise clothing to be able to stretch effectively. Spend a few minutes stretching your hamstrings, shoulders, lower back and neck, and you’ll see your flexibility improve quickly.
 
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