Building on last week's lower back routine, this session focuses on strengthening and gently releasing tension in your upper back and shoulders for balanced, harmonious development.
This 12-minute workout alternates with the lower back exercises to promote overall postural health.
Walk for a minute in your exercise space.
Stand straight, with shoulders relaxed and gaze horizontal.
Avoid looking down at your feet.
Walk in a straight line, minimizing wobble.
Roll your feet fully from heel to toe across the sole.
Stop on your exercise mat, standing tall and relaxed.
Close your eyes for 5 slow breaths.
Open your eyes: you're ready.
Perform these exercises:
1. 4 sets of 12 mat push-ups: first 2 with elbows close to your sides, next 2 with elbows wider apart (forming a “+” shape with your body).
2. Still lying on your back, extend your arms in front and push your hands forward to stretch the shoulder blade muscles (upper back). Hold for 10 breaths, then gently lower your arms.
3. 3 sets of 10 wall presses.
4. Hold the fan stretch for 20 breaths (10 per side).
Perform the turtle stretch. With forehead on the floor, extend arms forward to stretch your back and shoulders.
After 5 breaths, draw arms back toward your legs.
Relax deeply here, tuning into your breath.
Straighten up, savor the release, and share your experience in the comments!
