I can’t emphasize enough the importance of good posture for overall spine health and function.
Today I am giving you an exercise/stretch for improving upper back and shoulder mobility to promote improved overall posture. I’d recommend incorporating this into your day, ideally 2-3 times a day. Remember, frequent change in position is key, and incorporating some stretches such as this one into your day can be very beneficial immediately and for the long term as well.
Stand against a wall with heels, hips, scapulas, and head touching the wall. Position arms against the wall with elbows flexed (bent) so hands are pointed up towards ceiling and elbows, forearms, and back of hands touching the wall. Then SLOWLY slide arms upwards along the wall. Maintain contact with the wall with arms as well as heels, hips, scapulas, and head. Stop moving arms once you are unable to maintain contact with any of the above-mentioned areas, or the stretch becomes too intense. Slowly slide arms down to starting position and repeat 5-10 times.
*If unable to achieve starting position in standing, try laying on back. Lay on back with knees bent and feet flat on the floor. Head, scapulas, and hips should maintain contact throughout and avoid letting low back arch while arms slide up along the floor. Only go as far as you can while maintaining contact and a neutral spine.