Your upper back needs fine tuning to keep tension at bay. Typical daily activities like typing, reading, driving or cooking cause you to round forward. Let's counterbalance this. Here's a super quick sequence to get the job done.
1. Start in Table. Stack shoulders/wrists and hips/knees.
2. Move into Extended Puppy by walking your hands out as you slowly drop your chest. Push your hips back while drawing your arms into their sockets. You can place your forehead down or take the option of resting your chin on the mat. You'll get a fantastic stretch in the lats and along the spine with this pose.
3. For Hare, start in Child's Pose. Grab your calves or heels. Then round through your upper back and place the top of your head on the mat (little pressure in the neck, please). This is a great way to access your rhomboids between your shoulder blades.
4. Thread the Needle starts from Table. Open your left arm toward the ceiling. Then thread it underneath you, placing your left temple and shoulder on the ground. Reach your right arm straight in front of you. Press both arms into the ground and draw your shoulder heads away from your ears. The stretch will wrap shoulder-to-shoulder across your back. Repeat on the other side.
That's it! Short and sweet. This is one of my go-to sequences in the morning to get my upper back primed for the day. Give it a try and let me know what you think.
In Happiness + Health, Jody