ARMADILLO STRETCH

This is a thoracic flexion and scapular protraction stretch exercise. Start by sitting on the floor with both of your legs together and bent to 90 degrees in front of you. Wrap your hands and forearms under your thighs to anchor them in place. Lean back with your upper back while allowing it to curl/slouch. Simultaneously relax the shoulders and allow your scapula to slide forwards. Hold the end range position for 3-5 breaths for for 20-30 seconds.

Structures Involved:

• Rhomboids

• Middle Trapezius

• Thoracic Spine

• Thoracic Erector Spinae

• Levator Scapulae

Related Conditions:

• Rib Joint Pain / Irritation

• Text Neck

• Neck Associated Disorder

• Whiplash Associated Disorder

• Cervicogenic Headache

Related Exercises