Exercise Guide
If you have been feeling tightness in your lower back or tension in your shoulders—whether from sitting too long, working at a desk, or general daily stress—these simple stretches can bring real relief.
The Hidden Connection: These movements target the “kinetic chain.” Releasing tension in the chest, shoulders, and upper back often does wonders for the lower back by correcting postural imbalances that pull on the spine.
1. Seated Cat-Cows
20 Repetitions
- Sit cross-legged on the floor (use a cushion if your hips are tight).
- Place your hands on yours knees.
- Inhale (Cow): Arch your back slightly, lift your chest, and look upward.
- Exhale (Cat): Round your spine, tuck your chin, and draw your elbows together.
Warms up the spine and mobilizes the thoracic cage.
2. Shoulder Rotations With Strap
8 Repetitions
- Kneel on a mat (or sit on a block for comfort).
- Hold a strap or towel with a wide grip, arms straight.
- Inhale and bring the strap overhead.
- Exhale and slowly lower it behind your back without bending your elbows.
Loosens stiff shoulders and expands chest muscles.
3. Wall Down Dog
30 Seconds
- Stand facing a wall and place your hands on the surface at hip height.
- Walk your feet back until your torso is parallel to the floor (L-shape).
- Press into your palms and gently lower your chest toward the ground.
- Hold and breathe deeply.
Resets posture and decompresses the upper spine.
4. Shoulder Pigeon Stretch
30 Seconds Per Side
- Lie facedown with arms extended out to the sides like a “T.”
- Press into your left hand and roll your body onto your right shoulder.
- Bend your left leg and step it behind your right leg for stability.
- Relax into the chest opening.
Relieves hunching-related tightness in the front deltoids.
5. Straight Jacket Stretch
30 Seconds Per Side
- Lie facedown, propped up on your forearms.
- Cross your right arm in front of your left beneath your chest.
- Walk your fingers away from your body until the arms are fully crossed.
- Rest your forehead on a block or the floor.
Targets the rear delts and the space between shoulder blades.
6. Cow Face Arms
30 Seconds Per Side
- Sit tall and reach your right arm up, bending the elbow behind your head.
- Reach your left arm down and bend it up behind your back.
- Try to interlock fingers or use a strap to connect them.
- Switch sides after 30 seconds.
Stretches triceps and improves internal/external shoulder rotation.
7. Overhead Shoulder Stretch
30 Seconds Per Side
- Stand near a wall. Reach the arm closest to the wall straight overhead.
- Place your palm flat against the wall.
- Gently lean your body toward the wall to feel the stretch along the side and top of the shoulder.
Releases stress-induced tension in the upper trapezius.
8. Child’s Pose Side Stretch
30 Seconds Per Side
- Start in a wide-knee Child’s Pose with arms extended forward.
- Walk both hands to the far right side of the mat.
- Sink your left hip back and breathe into your left side-body.
Opens the lats, obliques, and lower back.
9. Bound Bridge
30 Seconds
- Lie on your back with feet flat and knees bent.
- Lift your hips toward the ceiling.
- Interlace your fingers under your back and walk your shoulder blades together.
- Squeeze your glutes and core to support the lift.
Strengthens the core while opening the chest and shoulders.
Next Steps: To see lasting results, try picking 3 of these favorites to perform every morning or right before bed. Consistency is the key to fixing posture and ending chronic pain.
