Myofascial Release Stretch

Wall press

1. Stand at arm’s length from the wall.  Your feet should be shoulder-width apart.

2. Place your hands on the wall “turned in” at a 45 degree angle.

3. Bend your elbows and press forward.  Touch your nose to the wall.  Keep your back straight and heels on the floor.

4. Push away from the wall.  Straighten your elbows.  Tuck your chin to your chest.  As  you tuck your chin, push your shoulders and shoulder blades outward to round your upper back.  Tip your pelvis backward. Your knees should be slightly bent.  Feel the stretch across your upper back.

Vary your hand position on the wall (higher, lower, closer together or farther apart) to change the area of stretch.

Variation

1. Do the exercise above.  Press away from the wall and separate your shoulder blades.

2. Sink in toward the wall, squeezing your shoulder blades together.  Keep your elbows straight.

Knee push - sitting

1. Sit erect in a chair.

2. Clasp your hands around one knee.  Keep your arms straight.  Do not pull with your arms.

3. Use your leg muscles to “push” your knee away.  This pulls the arms and shoulders forward and stretches the upper back and neck.

Knee push - lying down

1. Lie on a firm surface.

2. Clasp your hands around one knee.  Keep your arms straight.  Do not pull with your arms.  Use your leg muscles to “push” your knee away.  This pulls the arms and shoulders forward and stretches the upper back and neck.

Countertop stretch

1. Face the counter.  Reach your arm across your body and grasp the edge of a counter. 

2. Keep an arch with your arm and trunk as you gently pull away from the counter.  Keep your head bent forward.  Feel the stretch throughout your arm, shoulder, and upper and lower back.

Angry cat stretch

1. Get down on your hands and knees.  Start by tightening your stomach.

2. Tuck your head to your chest and arch your back like an “angry cat.” 

3. Return to starting position.