This relaxing stretch targets your upper back, another area that can get tight from sitting and looking at screens, Dr. Darminin said. When that happens, "motion becomes concentrated in only the neck and lower back, causing stress in those areas, which can also cause discomfort in the hips and shoulders," she explained. Loosening this area first can help you stay comfortable and pain-free on walks.
- Start lying on your right side on the ground. Bend your knees into the fetal position and stretch both of your arms out in front of you on the ground, with your right arm on bottom.
- "Open" your left arm like a book, lifting it up and over your torso and allowing your chest to rotate open at the same time. Place your left arm on the ground on the left side of your body, so that both arms are reaching out to the sides, and turn your head to the left. Don't rotate your hips with your torso; do your best to keep your hips stacked on top of each other, not allowing them to rotate open with your chest.
- Hold here for a couple seconds.
- "Close" your arms, rotating your chest back to the right to return to the starting position.
- Repeat, making sure to do equal reps on both sides.