Back to wall

• Stand with back to wall, posterior tilt, lumbar spine touching

• As close with your heels to the wall as possible

• Feet hip width apart

• Raise the arms, ellbows and back of the hand against the wall, beginpoint: ellbows chest-heights

• Slide the arms as high as you can without loosing the touch with te wall

10 x

15 sec hold

Back to wall - alternating arms

• Same stand as exercise above

• Arms touching the wall, shoulders touching the wall, holding the lower arm horizontal and the upper arms in 90º (vertical)

• While not loosing the touch of the shoulders and ellbows and lower back, move the upper arm one by one down and up, try to touch the wall fully in the down-position

Chest to wall

• Stand with chest to wall, distance depends on thoracic flexibility

• Arms in elevation, shoulders next to ears, hands touching the wall

• Create a posterior tilt in your lumbar spine

• Look up

• Bend your knees without loosing the posterior tilt and slide down till you feel the stretch in your thoracical spine

• Or: keep it there for time (1 min)

• Or: don't slide as far or not at all but move the arms back as far as possible without loosing the elevation for repetition (10 x)