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How to Stretch Your Shoulders and Lower Back

Stretch It: Shoulder Releasing Spinal Twist

Tense shoulders are a symptom of stress and working at a computer all day, so take a break, get on the floor, and give this relaxing stretch a try. It's a variation of the chest opening spinal twist, and it'll not only relieve tension in your shoulders, but you'll also get a nice stretch in your lower back.

To learn how to get into this pretzel of a stretch,

.

  • Begin on your hands and knees in a tabletop position.
  • Lower your left shoulder to the floor as close to your right hand as possible, while keeping your hips stacked over your knees (they like to sway to the right).
  • Extend your left arm straight out and hold your wrist with your right hand. Gently pull your left hand away from you, feeling the stretch in your shoulder. Actively press your hips to the left to increase the spinal twist.
  • Stay like this for 30 seconds then come back to your hands and knees. Repeat this stretch on the other side.
Join The Conversation
Yogaforlife Yogaforlife 7 years
I started doing this pose in the evening before bed about a year ago and I swear I wake up feeling better in the morning and not so stiff.
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