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Treadmill Stretch: Upper Back and Shoulders

Even though running primarily works your lower body, you can still end up with a tight lower back and tense shoulders. After running on a treadmill this back stretch feels great! It's just nice to support your upper body and let the tension release.


  • While standing on the treadmill, make sure the machine is OFF. Now place your hands on the front readout or bar. Walk your feet back so your legs, arms, and spine are as long as they can be.
  • Now lower your head between your arms, but make sure your shoulders are drawing back toward your hips.
  • Stay like this for 20 seconds or as long as you like.
  • To feel a release in your lower back, tilt your tailbone up towards the ceiling and bend your knees slightly. Stay like this for another 20 seconds.

If you run outside you can try this back stretch variation at your kitchen sink or try it with the back of a park bench.

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