The human back is a strong, elastic structure composed of the four major muscle groups, trapezius, infraspintus, teres major and latissimus dorsi. The posture required to play the flute puts a tremendous amount of stress on the muscles of the back especially the upper back - trapezius and the muscles that connect to the arms - infraspintus. Below is a helpful series of stretches to relieve some of this tension in our upper back.
1. Start by getting on all fours on the floor like you are a cat.
2. On an inhale and from a neutral position slowly arch your back up and allow your head to hang between your arms.
3. On an exhale, slowly arch your back the other way, looking up and stretching your neck.
4. Back to the neutral position, inhale and lift your right arm to your side and up, allowing your head to turn towards your hand and look up.
5. On an exhale, thread your arm through the left arm so that your arm is resting on the floor and your right ear is on the floor. Enjoy this space and feel the stretch in your shoulder and neck.
6. Repeat on the other side.
7. Finish off the series by clasping your elbows in your hands on an inhale.
8. Finally, on an exhale, bring your forehead to the floor and push your elbows above your head.
You should feel some relief from tightness by using this stretch. Try to add it to your daily routine.
