Stretching the upper back is important for maintaining flexibility, improving posture and reducing injury. It helps alleviate stiffness from prolonged sitting or poor posture, common in sedentary lifestyle. Enhancing the upper back's range of motion improves breathing. It improves blood circulation, reduces muscle soreness and supports overall spinal health. Regular stretching of the upper back leads to greater comfort, ease of movement and balanced body alignment.
HOW TO PERFORM A BENEFICIAL STRETCH USING A WHEEL
* Sit cross-legged on a mat with an upright posture.
* Place a yoga wheel, approximately 40cm in diameter and 15cm in width, behind your back.
* Position a cotton-studded bolster behind the wheel.
* Sit close to the wheel, ensuring the bolster is right next to it.
* Extend your legs forward with knees bent, and press your palms by the sides of the wheel.
* Raise your hips and slowly recline onto the wheel.
* Rest your upper back on the wheel and bend backward.
* May the crown of your head rest on the bolster.
* Fold your hands and place them on the bolster.
* You can stretch your arms straight on the bolster.
* Maintain the posture for around two minutes, breathing slowly and steadily.
* Slowly lower your hips and return to an upright position.
* Repeat the posture, and relax.