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A Zenbody practice · Nº 38

Standing upper back

For after a day at a desk. Turns, arches and opens the upper back and shoulders, standing.

8 movements · about 5 minutes · standing · no equipment

The sequence

1
Shoulder Rolls
30s
2
Standing Trunk Rotation
30s
3
Standing Back Extension
30s
4
Overhead Triceps
30s left
5
Overhead Triceps
30s right
6
Cross-Body Shoulder Stretch
45s* left
7
Cross-Body Shoulder Stretch
45s* right
8
Chest Opener
45s

The movements

Shoulder Rolls, standing position

Shoulder Rolls

30s

Big slow circles. Let the shoulders lead.

  1. Stand tall with your arms hanging loose at your sides.
  2. Lift both shoulders up toward your ears.
  3. Roll them back and down, drawing the largest circle you can.
  4. Keep going, and reverse direction halfway through.

Easier: Roll one shoulder at a time if both together feels awkward. Seated works just as well as standing.

Standing Trunk Rotation, standing position

Standing Trunk Rotation

30s

Hips face forward. Turn your chest side to side.

  1. Stand with your feet hip-width apart and your knees soft.
  2. Cross your arms over your chest.
  3. Turn your chest to one side, then to the other.
  4. Keep turning slowly, a little further each time.

Easier: Rest your hands on your hips. Keep the turn small.

Standing Back Extension, standing position

Standing Back Extension

30s

Hands on your lower back. Lean back a little, then up.

  1. Stand with your feet hip-width apart.
  2. Place your hands on your lower back, fingers pointing down.
  3. Lean back gently, looking up a little, and come back up.
  4. Repeat slowly, going only as far as is easy.

Easier: Stand near a wall or a counter and keep one hand on it. Lean back less.

Overhead Triceps, standing position

Overhead Triceps

30s each side

Hand down your back. Ease the elbow with the other hand.

  1. Stand or sit tall.
  2. Reach your right arm up, then bend the elbow so the hand drops behind your head.
  3. Take hold of the right elbow with your left hand.
  4. Ease the elbow back a little, and breathe.
Where you feel itBack of the upper armSide of the ribs

Easier: Hold the elbow without easing it back. Rest the bent arm's hand on the top of your shoulder.

Cross-Body Shoulder Stretch, standing position

Cross-Body Shoulder Stretch

30s each side

Hug the arm across. Keep the shoulder low.

  1. Stand or sit tall.
  2. Bring one arm straight across your chest.
  3. Use the other arm to draw it gently closer.
  4. Keep the shoulder of the stretched arm down, away from your ear.
Where you feel itBack of the shoulderUpper arm

Easier: Ease the pull on a stiff day. Works seated just as well.

Chest Opener, standing position

Chest Opener

45s

Clasp your hands behind you. Lift and open.

  1. Stand tall and clasp your hands together behind your back.
  2. Straighten your arms and roll your shoulders back.
  3. Lift your hands away from your body.
  4. Lift your chest and breathe into the front of your shoulders.
Where you feel itFront of the shouldersChest

Easier: Hold a towel or strap between your hands if they will not clasp. Stand in a doorway with a forearm on each side and step gently through.

More practices

After work reset

Starts at the shoulders and works down to your heels.

about 7 min · 12 movements · standing to kneeling to floor

Chest and shoulders opener

Opens up the chest and the front of the shoulders.

about 6 min · 9 movements · standing to kneeling to floor

Bring those shoulders back

Strength work for the upper back, the kind that moves posture.

about 4 min · 7 movements · standing to floor

All 38 practices

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Standing upper back · 5 min