Seated Upper Back-Shoulder Stretch
Think of this stretch as the swimmer and diver stretch. So break out your old swim cap and pretend that you're Michael Phelps getting ready for another gold medal! The seated upper back stretch is a great way to stretch out your rhomboid and middle trapezius muscles which play a big role in shoulder function and proper posture.
In a seated position, overlap your hands with your arms straight out in front of you. Next, reach your arms out in front of you while rounding your upper back and tucking your head down and forward until you feel a comfortable stretch in between your shoulder blades. Be sure to keep your middle and lower back straight to maximize upper back stretch. If you experience any neck pain, try avoiding the head tuck. If you experience any shoulder discomfort, try reaching forward and down towards the ground instead of straight out.