Mid-back and upper extremities
(Doorway stretch) – place palm and forearm on doorway. push arm backwards against the doorway while rotating body away from arm.
Start with elbow at 45 degrees, 90 degrees and 135 degrees.
Muscles stretched: Pectoralis Major, Pectoralis minor and Anterior deltoid fibres.
In a seated position, cross your arms over your legs and hold on to the outer aspects of your thighs.
Open legs as far as possible to achieve stretch.
Muscles stretched: Rhomboid minor and major.
(Cat stretch) – On all fours, extend spine by protruding abdomen while taking a deep breath in.
Flex spine by forcing breath out and pushing navel to spine.