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TECHNIQUE

Kneel on the ground and raise one arm. Then rotate your shoulders and middle back while looking upwards.

MUSCLES BEING STRETCHED

Primary muscles: Semispinalis thoracis. Spinalis thoracis. Longissimus thoracis. Iliocostalis thoracis. Iliocostalis lumborum. Multifidus. Rotatores. Intertransversarii. Interspinales.
Secondary muscles: External and internal obliques. Pectoralis major.

INJURY WHERE STRETCH MAY BE USEFUL

Back muscle strain. Back ligament sprain. Abdominal muscle strain (obliques).

ADDITIONAL INFORMATION FOR PERFORMING THIS STRETCH CORRECTLY

Keep your arm pointing straight upward and follow your hand with your eyes. This will help to further extend the stretch into your neck.

The best thing to do if you are in pain, is to visit your doctor or an experienced manual
therapist. The tips and advice contained in these pages are not an alternative to seeking professional medical advice.

 

 

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Scraping, a manual, ancient practice where pain points are worked with a gua sha (smooth-edged tool), reportedly increases blood flow by up to 400 per cent more than foam rolling and massage guns. By breaking up old, damaged blood vessels to promote new growth and healing, these tools are useful for getting into the nooks and crannies of a pain point, especially in delicate areas like along the shin muscles and under the foot.

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