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These stretching exercises will help you improve your posture, increase mobility even after 60, and free you from back pain.
This series is also known as the diamond exercises.
With a few simple movements you’ll stretch the forgotten muscles between the ribs, which help reduce tension in the torso and straighten you up. It takes a few minutes a day and the results will pleasantly surprise you.
Exercise No. 1
Using this calming exercise you will thoroughly stretch the muscles between the ribs. With each inhale focus on breathing into the back and the sides of the ribs, and with each exhale concentrate on releasing tension.
- Get on all fours, shift your hips back onto your heels, spread your knees apart and stretch your hands forward on the floor.
- Walk your hands across the floor to the right far enough to feel a stretch on the left side of your body. Hold for 5 deep breaths.
- Move your hands across the center and then to the left side so that you stretch the right side of the torso. Again hold for 5 breaths.
Note: If your knees hurt during this exercise, place a thicker cushion under your buttocks to ease the pull.
Exercise No. 2
This exercise opens the chest and shoulders, releases tension in the upper back, and increases spinal mobility.
- Get on all fours, set your knees wider apart and your hands closer together.
- Inhale and reach your right arm up as high as possible toward the ceiling so that the torso is rotated to the side. Then exhale and, as you breathe out, pull the right arm between the left arm and the knees. Lower it onto the shoulder.
- Inhale and lift the arm up toward the ceiling again.
- Repeat 3 times and then switch sides.
Exercise No. 3
You can perform this exercise whenever you feel stiffness in the upper back muscles. It helps open the chest and stretch the intercostal muscles in the front and back of the torso.
- Sit in a comfortable position and place your palms behind your head.
- Inhale so the elbows open wide, lift your chin and push your chest toward the ceiling so that the upper body forms an arch.
- On the exhale pull your elbows forward so that the back rounds.
- Repeat 5 times, coordinating breath and movement.
Exercise No. 4
Side stretches lengthen the muscles between the ribs and the pelvis, thereby improving mobility.
You can also do this exercise standing or on a chair.
- Sit (or stand) in a comfortable position.
- Inhale and reach your left arm over your right shoulder.
- Lean to the right and place your right hand on the floor (if you are sitting on a chair or standing, lower it as far as possible next to your torso).
- Hold for 5 breaths and repeat on the other side.
Exercise No. 5
The abdominal muscles connect the ribs and the pelvis. Stretching the abdomen can help reduce tension and move the ribs back into a neutral position.
- Lie on your stomach and spread your legs hip-width apart.
- Prop yourself up on your forearms, elbows directly under the shoulders and palms in line with the elbows.
- Inhale by pressing into your forearms and extending your chest forward. Lift your head, gaze forward. Hold for 5 deep breaths and with each exhale lengthen the spine and abdominal muscles.
Note: Focus on deep breathing to expand the front, the hips and the back of the rib cage.
Exercise No. 6
For this pose we recommend using a yoga strap, but you can also use a scarf or towel. Whatever you choose, it will help you open the shoulders and chest, stretching the front of the rib cage. Try to draw the shoulder blades together to open the chest even more.
- Stand tall and spread your feet hip-width apart. Hold the strap firmly with both hands behind your back.
- Turn your biceps, inner elbows and palms away from the body to create external rotation.
- By gently pulling the strap away from yourself you will create a slight arch in the upper back.
- Hold for 5 deep breaths and then slowly release.
Exercise No. 7
This exercise opens the back muscles and relieves tension in the neck.
1. Stand hip-width apart.
2. Bend your knees and fold forward, drawing your chest toward your thighs.
3. Grab your elbows with your hands and take a deep breath. On the exhale release all tension from the neck and back.
4. Hold for 5 deep breaths.
BONUS
These bonus wall exercises will help you perfectly stretch the back muscles.
