The major muscles in the back are the latissimus dorsi, erector spinae and trapezius. The lats are the large "V" shaped muscles, the erector spinae run down the vertebral column into the lower back and the traps start at the base of the skull and branch off toward the collar bones and mid-back. The rhomboids major and minor are smaller muscles found in between the shoulder blades. Stretching these muscle groups can relieve tension and improve your range of motion. You can do this by blending conventional stretches with yoga poses.
Step 1
Sit comfortably in a chair to perform a scapular retraction stretch. Keep your body upright and look straight ahead as you pinch your shoulder blades together. Hold for 20 to 30 seconds and slowly release.
Step 2
Stand underneath a pull-up bar to perform a dead arm hang for your lats. Reach up and grasp the bar with a shoulder-width, overhand grip and let your body hang straight down. Hold for 20 to 30 seconds and release. Grasp the bar with one hand at a time for a more intense stretch.
Step 3
Position your feet shoulder-width apart while standing to stretch your traps. Place your right hand on the left side of your head and gently pull down so your right ear moves toward your right shoulder. Move as far as you comfortably can, hold for 20 to 30 seconds and switch sides.
Step 4
Lie on your back to perform a cross-over stretch for your lower back. Move your arms out to your sides and position your legs side by side. Raise your right leg in the air, move it over your left leg toward your upper body and slowly lower it to the ground. Your legs should be at about a 90-degree angle at this point. Keep your shoulders and arms down on the ground, and hold the stretch for 20 to 30 seconds. Raise your leg back up, move it back to the starting point and repeat with your left leg.
Step 5
Perform a dolphin pose from a face-down position. Lie on your stomach with your forearms flat on the floor and feet together behind you. Lift your hips off the floor and form a straight line from your shoulders to your heels. Raise your hips higher and push your weight back on your heels. Keep your legs straight and try to form a straight line from your hips to your elbows. Your body should form an inverted angle at this point. Hold for 30 to 45 seconds and slowly release.
Step 6
Execute a seated forward bend. Sit on the floor with your legs straight in front of your body and together. Keep your knees locked as you bend forward at the waist and grasp your feet. Pull your body downward and hold for 30 to 45 seconds. If you cannot reach your feet, extend down as far as possible and grasp your legs. Perform this stretch from a standing position for a variation.
Things You'll Need
- Pull-up bar
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