As humans evolve, our back doesn’t see the activity that it once did. There was much more manual labor in the early human years and even just until the last couple of centuries. Now, our arms and spines don’t move as often as we sit behind a desk and a computer or behind the steering wheel.

This ends up limiting the mobility in our shoulders and upper back, causing strength and flexibility in those areas to dissipate.

While you work to build movement and strength, there is one exercise called a thoracic stretch that can help restore lost mobility and power.

Holliswood Center for Rehabilitation and Nursing has a look at the three-step process of the thoracic stretch.

First Step: Find a Surface

You’ll want to stand next to a sturdy surface, such as a countertop, desk, or even a chair that isn’t going to move on you. Place your hands on that surface and walk backward, lowering your chest to the ground as you do so.

Second Step: Get to 90 Degrees

Your hips should be just behind your ankles after walking backwards. Straighten your legs, lifting your tailbone and hips as you do so. You should feel pressure in the shoulders, not the lower back. If you do feel it in your lower back, raise your rib cage and press your shoulders down. Your back and legs should be at a 90-degree angle once you are in the right spot.

Third Step: Engage the Shoulders

Flip your hands so they face up with your thumbs pointing away from each other. Finally, bring your arms together to engage more of your shoulder muscles. Hold it for five to 10 beats, release the pressure, and then do it again five to 10 more times.

To learn more about Holliswood Center for Rehabilitation and Nursing and all of the services they offer, visit http://holliswood-center.facilities.centershealthcare.org.