Tight hips and stiff upper back? This move kills two birds with one stone. You’ll slide into a split against the wall (don’t panic—you can sit on a yoga block or sturdy step if your hamstrings aren’t screaming “yes” yet). From there, reach one arm up the wall and rotate your chest to open up those lats and upper quarter.
How to do it:
- Get into a split position with your back leg against the wall.
- If needed, elevate your hips by sitting on a block or step.
- Reach one arm overhead up the wall, rotate through your upper body, and feel that juicy stretch.
Hold options:
- Static hold: Stay in position for 90 seconds per side.
- Breath work option: Alternate sides and hold for 3 breaths each time, repeating until you hit 12 breaths per side.
🔥 Why it matters: Most of us spend way too much time hunched forward (thanks, laptops/phones/driving). This stretch restores hip mobility, lengthens your lats, and gives your thoracic spine (mid-back) the rotation it craves. Translation: easier overhead lifts, smoother golf swing, better posture, and less “desk-zombie” vibe.
If you’re serious about reducing low back pain, improving posture, and keeping pesky knee pain at bay, make splits work a daily habit. Even a few minutes of stretching each day builds mobility and strength where your body needs it most—and the payoff is moving better, hurting less, and aging with a whole lot more grace.