Dynamic stretching refers to stretching your muscles using momentum, movement and muscular effort. Unlike the traditional static form of stretch and hold type movements, dynamic stretches move your muscles through a full range of motion as part of the stretch. You can incorporate dynamic stretches into any warm-up or stretching routine for virtually any part of your body, including your upper back.
Side Bend Stretch
The side bend is a dynamic stretch that works several parts of your body at the same time. Designed primarily for your rib cage and oblique area, with a reach at the top you will feel a nice stretch in the upper area of your back. Stand with your feet shoulder-width apart and place your hands on your hips. Lean directly to the left and reach up with your right hand, stretching your arm to the left over your head. Move back to the start and continue by repeating on the right side.
Full Back Rolls
Full back rolls incorporate a continuous movement that stretches your upper back. On your back, bring your knees up to your chest and hold onto your legs under the knees. Roll your body forward until your feet almost touch the floor, then roll back until your head almost touches the floor. Round your shoulders on the forward roll to feel the stretch.
Torso Twist
The torso twist is an effective exercise to loosen your lower back and your upper back. Start by standing with your feet pointing forward and your arms up at about shoulder height and bent to roughly 90 degrees. Keep your arms bent and turn your torso from side to side. Leave your feet in position and only turn your torso.
Shoulder Rolls
Rolling your shoulders slowly with your arms down at your sides will loosen your shoulders and your trapezius muscles at the top of your back. Stand in a comfortable position with your palms near your hips facing inward. Roll your shoulders forward and backward.
Member Comments