Self-Hug Upper-Back Stretch | Self-stretch in 3D
Self-Hug Upper-Back Stretch: seated (chair), shoulder girdle and back. Preparation, 4 movement phases, points to check and cautions, with a 3D model you can pause and rotate.
Position and focus
Seated (chair) · Shoulder girdle and back
A self-stretch for the shoulder girdle and back. Support your body and stay within a comfortable range.
Starting position
Sit on a chair, cross your arms and reach each hand around towards the opposite shoulder blade.
Movement phases
1. Hug yourself
Relax your shoulders and wrap your arms around your body.
2. Round the back
As if drawing your shoulder blades forwards with your hands, round your upper back.
3. Hold the stretch
Breathe where you feel a stretch between the shoulder blades.
4. Return
Unwrap your arms and lengthen your back.
What to check yourself
Check that there is no tension in your neck or jaw.
Caution
Stop if you feel sharp pain, numbness, dizziness, shortness of breath or anxiety. If you are receiving treatment, recovering from surgery or pregnant, check with your healthcare professional first.
These English notes describe a prototype model. Stretch and foam roller lessons have not yet been reviewed by the supervising instructors. They are not medical advice or an individual exercise prescription.
References and scope
Cambridge University Hospitals — Seated stretches ↗
In a chair: arm across the body, hugging yourself to widen the back, opening the chest, side stretch, back of the thigh, calf, and neck (forwards, sideways and diagonally forwards).
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