Exercise of the Month - Upper Back Resting Extension Stretch

This month we have chosen an exercise that needs a piece of equipment - a foam roll, which can be easily purchased on the high street or ordered online and if you attend a gym then most have them in their stretching area.

This exercise helps your spine to be mobile in a backward motion. It is really good to do if you spend a lot of time sitting at a desk or computer – where inevitably we all tend to hunch forwards.

Lie on the roll with it lengthways from your bottom to your head – make sure you are in a comfortable resting position on the foam roll and that you do not need to hold any part of your body up. Bring your arms up to the position as seen in the picture and let them relax and drop down towards the floor. If your back or chest is quite tight this will feel difficult at first – make sure your back is almost flat against the foam roll and that it is not arching in the lower part. You may find that initially your arms do not touch the floor so bring your elbows downwards until you can rest your arms on the floor.

You will likely feel some pressure in your spine where it rests on the foam roll and also a stretch through your chest.

Hazel Dillon is a Chiropractor at the Octagon Clinic