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All-fours elbow opening, illustrated in 3 steps
Start on hands and knees. Rest the working hand lightly behind your head. Keep the other hand under its shoulder.

Back

All-fours elbow opening

A simple move for your upper back and lower back, done on the floor. About 30 seconds each side.

Position
On the floor
Equipment
None
Time
About 30 seconds each side
Works
upper back and lower back

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How to do all-fours elbow opening

  1. Set

    Start on hands and knees. Rest the working hand lightly behind your head. Keep the other hand under its shoulder.

  2. 1

    Turn the chest toward the working side and open that elbow a little. Keep both knees and the supporting hand still.

  3. 2

    Keep the position comfortable. Breathe normally.

  4. 3

    Return slowly to the start position.

  5. Switch sides and repeat.

Take care. Use a small, comfortable range and light effort. Stop if you feel pain.

Gentle movement guidance, not medical advice. Stop if anything hurts.

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Illustration drawn for Desk Gym.