Adding stretches for your back and shoulders to your fitness routine will result in many benefits. Stretches for these areas will, of course, make them more flexible. When you stretch any muscle there is an increase in blood flow which aids in healing muscle tissue. Finally, stretching your back and shoulders will relieve stress. Begin with five to 10 minutes of cardiovascular exercise to warm up your muscles before you stretch, and make sure to hold each stretch for 30 to 60 seconds. If time allows, repeat each stretch two to three times.
Round and Arch
Stand with your feet slightly more than shoulder width apart. With your toes pointing straight forward, bend your knees and place your hands on your thighs. Lean your torso forward slightly and bend your elbows a little. Pull your belly button up toward your spine rounding the back up and dropping the head to look at the ground between your feet. Next arch your back by letting your belly button droop down toward the ground and lifting your eyes up to the ceiling.
Upper Back Stretch
Stand straight up with your feet only hip width apart. Keep your toes pointing forward and your knees slightly bent. Tip your hips slightly so your tail bone points down toward the ground. Keep your abdominal muscles pulled in toward your spine. Clasp your hands at chest level, interlacing your fingers and turning your palms to face away from you. Extend your arms out at chest level, rounding your upper back as you stretch. Drop your head forward, looking down at the ground.
Shoulder Stretch
Use a towel to stretch the front of your shoulder area. Standing with your feet about hip width apart and your knees slightly bent, grasp a towel behind your back. The towel should be touching the back of your body as your position your hands. Inch your hands as close together on the towel as is comfortable, and then lift the hands up and away from the body behind you. Make sure to keep your arms straight.
One-arm Shoulder Stretch
You can do the one-arm shoulder stretch in a seated or standing position. Cross your right arm at shoulder height across your body so that your right hand is pointing to your left. Grab your right forearm or bicep with your left hand. It is very important that you do not grab your elbow. Use your left hand to pull your right arm closer to your body. To deepen the stretch, turn your head to look out over your right shoulder.
