Seated Mid & Upper Back Stretch (with a ball)
This stretch can improve the mobility all along the upper and midback, helping with breathing, posture and resolving mid and upper back pain or stiffness.
To loosen up the mid and upper back, place a ball or rolled towel just under the shoulder blades. Put your hands behind your head and arch back, keeping your head and elbows in line with your shoulders. Come forward and repeat several more times. Inhale as you arch back and exhale as you come forward.
Then adjust the ball slightly downward and do it again. Remember to inhale as you arch back and exhale as you come forward. You can improve the mobility all along the upper and midback like this, and it can help with breathing, posture and resolving mid and upper back pain or stiffness.
Exercise is an important part of COVID-19 recovery in order to regain your strength, endurance, flexibility, and ability to fully take part in all aspects of your daily life. Even if you cannot yet tolerate exercise standing up or moving more vigorously, it is still very important to keep yourself as active as possible.
Stacked breathing is a technique to increase the size of the breath you are able take in. It can also improve the strength of your voice and your cough, so you can better clear out the lungs, as well as your lung flexibility.