This is a very comfortable move and one that gives a good stretch in the lower back and upper torso. Go easy on these and just enjoy the relaxed feeling they provide. Here are a few from the floor to the bench. None of these stretches are fast moves. Just gradually settle into them and feel the stretch on your shoulders and upper back.
If you are able to kneel on your knees and resting your buttocks on your calves then do so beside the arms of a couch or on a flat weightlifting bench.
Straighten your arms out and place your hands on the arms of the couch.
Gently move your upper body toward the floor.
As you move your head and shoulders towards the floor, you will feel a gentle stretch.
A more strenuous stretch. Begin by putting your hands on a bench and lowering your head between your arms as you feel the stretch in your upper torso such as your latissimus dorsi, shoulders and triceps. It also targets the lower back in a soft gentle manner.
After my last shoulder surgery, I used this one to help get my range of motion back.
The prayer stretch – version two
Another version of this, also referred to as the prayer stretch, starts out on your hands and knees. Keep your arms straight and simply lower your body back until your buttocks are touching your calves. Once in this position try to put your head lower than your arms.
If you are able to kneel on your knees and resting your buttocks on your calves then do so on the floor. As you can plainly see here I am on a bench simply because it is easier to get into the correct position to do the exercise.
Straighten your arms out and place your hands on the floor in front of you.
Gently move your upper body toward the floor.
As you move your head and shoulders towards the floor; try getting your head to touch the floor. You will feel a gentle stretch.
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