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Assessing flexibility in the legs, hips and lower back -
Measuring muscular fitness -
Walking poles - see all
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Features of a walking shoe
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Video: Step-up exercise
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Video: Lunge exercise
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Video: Squat exercise
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Video: Abdominal crunch
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Slide show: Exercises to improve your core strength - see all
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Slide show
Slide show: A guide to 10 basic stretches
By Mayo Clinic staff
Upper back stretch
Stretching the muscles in your upper back can promote good posture. To stretch these muscles:
- Stand in a relaxed position with your arms extended in front of you, parallel to the floor (top image).
- Pull your shoulder blades together behind you, bending your arms slightly at the elbows. You'll notice that your arms spread a little wider as you do this (bottom image).
- Hold about 30 seconds
- Repeat as desired.
References
- Laskowski ER (expert opinion). Mayo Clinic, Rochester, Minn. Feb. 4, 2011.
- Montico MP, et al. Injury prevention. In: McKeag DB, et al. ACSM's Primary Care Sports Medicine. 2nd ed. Philadelphia, Pa.: Lippincott Williams & Wilkins; 2007:133.
- Woods K, et al. Warm-up and stretching in the prevention of muscular injury. Sports Medicine. 2007;37:1089.
- Beedle BB, et al. No difference in pre- and postexercise stretching on flexibility. Journal of Strength and Conditioning Research. 2007;21:780.
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