Morning Warm-up: 5 Stretching Exercises For The Back And Shoulders
To prevent pain and muscle strain, there is nothing like a gentle morning warm-up. We suggest you discover a morning warm-up composed of 5 stretching exercises for the back and shoulders.
Preliminary advice
This morning warm-up is a ritual you can easily incorporate into your daily routine because it takes less than 15 minutes total.
Since these 5 back and shoulder stretches are meant to warm up your muscles and unlock your joints, you can practice them when you get up or throughout the morning, such as before you get to screen work or during a break.
In any case, be sure to perform these exercises slowly and gently to warm up without risking injury.
Also, take the time to read the instructions (which we have detailed as much as possible) before performing each exercise.
Unless there are specific contraindications, these exercises are accessible to everyone. They are of easy level because they are practiced sitting on a chair.
You can even do them sitting on your office chair if you are Telecommuting or alone in the quiet of your office...
1- Shoulder rotations
To perform this morning warm-up, sit upright in your chair with your back straight and your feet flat on the floor.
Place your elbows close to your body and stretch your forearms out in front of you. Your arms should form a 90° angle, as if you were a small robot.
Keeping your arms in this position, turn your shoulders back.
Do at least 5 slow, wide rotations backward to properly unlock your shoulders.
2- Head rotations
Still sitting with your back straight, grow taller, as if you wanted to push the top of your head towards the ceiling.
Lower your shoulders, as if you wanted to move your shoulders away from your ears, and pull your chin in slightly toward your sternum.
Once you are correctly positioned in this position, inhale. On the exhale, slowly turn your head to the left, as if looking over your left shoulder.
Slowly return to the center on the inhale, then turn your head to the right on the exhale.
Continue with the rhythm of your breathing and do at least 3 slow rotations on each side to properly unlock your neck.
Throughout this exercise, be sure to keep your gaze in line and your back straight. Be careful not to 'slouch' in your chair during this morning warm-up!
3- The cat stretch
The cat stretch is a yoga posture that is usually practiced on all fours on a mat.
For this morning warm-up, we have adapted this back stretch to a seated position, on a chair.
Cross your fingers. On an exhale, stretch your arms out in front of you (keeping your fingers still crossed) and bend your head between your arms to pull your back up like a cat. Empty your lungs completely.
On the next breath, slowly straighten up by bringing your hands to your knees and raising yourself up to bring your back upright.
Alternate these two round back/straight back movements 4 times.
4- Stretching the arms
Cross your fingers and turn your palms outward. Your hands are level with your chin and your forearms are horizontal.
With the backs of your hands close to your face, gently stretch your arms vertically above your head, without uncrossing your fingers. Push your palms toward the ceiling.
Slowly lower your arms back down on the exhale. Repeat this stretching exercise 4 times without straining.
5- The opening of the upper chest
Cross your fingers again and place your hands on the back of your neck, opening your elbows wide.
In this position, contract your abs slightly to not arch your lower back.
Inhale as you arch your torso. Try to inflate your lungs as much as possible and proudly bulge your chest.
On the exhale, clasp your elbows toward your ears, without moving your hands.
Keeping your hands firmly on the back of your neck, alternate these two movements of opening and closing your elbows 4 times, in rhythm with your breathing.
If you practice this morning warm-up with regularity, you should feel the benefits in your upper back, which will become more flexible and muscular.
