351 Fairview Ave. Suite 600
Hudson, NY 12534




1. Middle Back Stretch

Middle Back StretchMiddle Back StretchMiddle Back Stretch

  1. Stand so your feet are shoulder width apart and your hands are on your hips.
  2. Twist at your waist until you feel a stretch. Hold for 10 to 15 seconds, then twist to the other side.

2. Spinal Stretch

Spinal StretchSpinal Stretch

  1. Sit in a chair so your back is straight and your feet planted on the floor.
  2. Interlace your fingers behind your head, elbows out and your chin down.
  3. Twist your upper body to one side about 3 times as far as you can. Then lean forward and twist your torso to reach your elbow to the floor on the inside of your knee.
  4. Return to upright position and then repeat for your other side.

3. Upper Back Stretch

Upper Back StretchUpper Back Stretch

  1. Clasp fingers together with your thumbs pointing down, round your shoulders as you reach your hands forward.

4. Rhomboid-Foam Roller


  1. Lay down with your back on the floor. Place a foam roll underneath your upper back, and cross your arms in front of you, protracting your shoulders. This will be your starting position.
  2. Raise your hips off of the ground, placing your weight onto the foam roll. Shift your weight to one side at a time, rolling over your middle and upper back. Pause at points of tension for 10-30 seconds.