The Upper Back-Leg Grab is an exercise that targets the middle back, thighs, and core. It is performed while seated, with the arms extended outward and around the thighs to form a hug. The knees should remain together as the chest is brought down to the knees. To further stretch the middle back, the back can be pulled away from the knees while still hugging them. This exercise can help to increase flexibility and strength in the upper back and core.
To incorporate the Upper Back-Leg Grab exercise into workouts, you can follow these steps:
1. Warm up: Before starting any exercise, it is important to warm up your muscles. Perform some light aerobic exercises like jogging or jumping jacks for 5-10 minutes to get your blood flowing and prepare your body for the workout.
2. Find a comfortable seated position: Sit on the floor with your legs extended in front of you and your back straight.
3. Perform the Upper Back-Leg Grab: Bend forward from your hips and reach your arms underneath your thighs. Wrap your arms around your legs and hug them tightly. Keep your knees together and your legs extended out in front of you.
4. Hold the stretch: Hold the Upper Back-Leg Grab position for 15-30 seconds, feeling a stretch in your upper back, thighs, and core. You can also pull your back away from your knees to further stretch your middle back.
5. Repeat: Release the stretch and relax for a few seconds. Repeat the Upper Back-Leg Grab exercise for a total of 2-3 sets, aiming for 10-15 repetitions in each set.
6. Cool down: After completing the exercise, it is important to cool down your body. Perform some light stretching exercises for your whole body, focusing on the muscles that were targeted during the workout.
7. Incorporate into a workout routine: The Upper Back-Leg Grab exercise can be incorporated into a full-body or upper body