Fix Your Upper Back | Arms Up The Wall Stretch

Fix Your Upper Back | Arms Up The Wall Stretch

Most of our recent posts have focused on the major joint of the lower core, the hip joint. The hip is the most important lower body joint not only because it bears so much of your bodyweight, but because it connects so many major muscles together.

The main joint of the upper body is the shoulder joint. While it doesn’t bear the same amount of your body weight as the hip joint, it does tie major muscle groups together. Much like the hip people tend to carry their tension and stress in the muscles surrounding it.

The traps, rhomboids, lats & related neck & upper back muscles are almost always tight enough to cause pain. Pain equals stress.


Are you falling victim to this common stress causing tightness? Find out (& start treating it) by giving yourself this simple stretch test.

Directions: Stand with your back against the wall, elbows up in a “Y” and gently slide them up overhead, then slide down the wall until your shoulder blades pinch together. If you can’t keep your butt, elbows & back of your hands on the wall all the way up and down you probably have muscle tightness in your upper back which is causing you stress.

Pay special attention to where this motion is the hardest, the uppermost part of the range of motion or the bottom?

Stretch Your Hip & Back With Your Chair

Stretch Your Hip & Back With Your Chair

Sitting in your chair for too long is the primary cause for tight hips, back & leg pain in today’s sedentary society. Did you know you can use that very same chair that is causing you pain to help relive it?

Here is how to do the chair hip stretch.

  1. Cross ankle over the opposite knee.
  2. Place your hands firmly on the edge of your chair under your butt.
  3. Slowly lower your tailbone towards the ground, gently stretching your hips and loosening your lower back and legs.
  4. Hold for 15-30 seconds (or as long as you can to start).
  5. Repeat on the other side.

Practice this stretch regularly while you are at your desk or when you are at home to reduce back, hip & leg pain.

Iron Cross Stretch | Stop Lower Back, Hip & Leg pain

Iron Cross Stretch | Stop Lower Back, Hip & Leg pain

Muscles need to be not only strong but also pliable, flexible and durable. The rule of thumb is that you should spend as much time lengthening muscles as you do tightening them. That’s why I’m here to teach you one of my favorite before bed stretches. It’s great for pre or post workout too.

The most important stat in sports (and therefore fitness and life) is games played.

Unfortunately, most people don’t realize this until they are already racked with pain, tightness, and injuries.

Here is a move to help keep your back, hips, and legs loose and pain-free, and all you need is an open spot on the floor.

Directions: Lay flat on your back with arms directly out from your sides. Raise one foot in the air, turn your hips and touch your foot to the hand on the opposite side.