Do you suffer from a stiff upper back from working at home or from sitting behind a desk at all? Or do you regularly suffer from back pain?
Then try these 3 exercises, selected by Ron Klaver (physiotherapist) and Merel Visser (manual therapist). They are happy to help you to a pain-free back! View here the video .
Back exercise 1: Wall Downdog
With this exercise we focus on the mobility of the upper back and shoulders.
Put your hands against a wall, straighten your arms and legs and ‘hang’ through your arms.
Hold 3×20 seconds
Back exercise 2: Foam roller Stretch
Place a foam roller under your upper back and then lean fully back, creating more stretch.
Roll 10x, hold for 2 seconds each
Back Exercise 3: Upper Back Stretch
Support yourself on your knees and pass one arm under you. Try to do this as far as possible until you feel a stretch. This provides more turning capacity in your middle back.
3x 5 reps left and right, holding for 2 seconds each
