We here at Bright Side have gathered together a list of some of the most simple but effective exercises for your back that can be done anywhere — even in your office. All you need to start exercising is a wall!
Stand against a wall and press your back into it, starting from your lower spine. Press your tailbone into the wall first, then curve your upper back, so that it doesn’t touch the wall. Slowly roll your back over the wall. Bend your neck forward and stretch the top of your head toward the ceiling as if a string were pulling you upward. Don’t bring your chin too close to your collar bone. You should feel a slight stretch in the neck during this exercise.
The upper spine
Stand next to a wall with your arms along your sides and palms facing your body. Slowly bring your elbows backward until they touch the wall. Don’t allow your shoulders to sag forward or the backs of your arms to touch the wall. Repeat the exercise several times.
Shoulders
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