Back Scratch
Rep Range
Time Based
Hints
Start in a standing position with your feet hip-width apart and maintain a neutral spine. Raise one arm overhead and bend it at the elbow, reaching the hand down towards the upper back or shoulder blade area, as if trying to scratch your back. The palm of your hand should be touching, or close to touching, your back. With your opposite hand, gently grasp the elbow of the raised arm, applying light pressure to deepen the stretch. Keep your head in a neutral position and ensure the arm being stretched is kept close to your head. Hold this position for a comfortable duration, feeling the stretch in the triceps and the side of your upper back. After holding for the desired time, gently release and repeat on the other side.
Common Mistakes
Avoid pushing on your elbow too hard, which can strain the shoulder joint. The pressure should be gentle. Ensure your head doesn't lean excessively to the side or forward; it should remain in a neutral position. Also, avoid arching your lower back during the stretch.
Breathing
Inhale deeply as you raise your arm and position it for the stretch. Exhale slowly and deeply as you apply gentle pressure to deepen the stretch. Maintain rhythmic breathing while holding the position. Inhale again as you release and switch sides.
Muscle Focus
Primary Focus Area
Middle Shoulders, Rear Shoulders