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How To Crack Upper Back4/17/2021
You may be able to find the same content in another format, or you may be able to find more information, at their web site.Thats especially obvious when you take modern life and the ways most people spend their time into consideration.Were not exactly doing ourselves any favors with our most common daily habits.Our constant computer and phone use means that probably spend a large portion of your waking hours with your head and eyes pointed downwards.
Unless youre a total tech teetotaler, youre fixated on a screen more than youd want to admit, and definitely more than you probably realize. This forward craning, downward head position (a.k.a. Muscles of the upper back and neck can become tight and weak with sustained time in positions like this. The strain can limit their strength potential and extensibility, and reinforce other bad postural habits. All the device usage leads to forward, rounded shoulders and the head resting far out in front of the shoulders instead of being stacked vertically on top of the torso. These positions, though comfortable in the short term, can actually change the alignment and health of your spine and often lead to aches and pains that become larger, more debilitating problems later on. The best way to combat a stiff upper back (short of giving up your gadgets, of course) is to make time for the right stretching and strengthening routine. Try incorporating these stretches into your daily routine to unwind and open up your chest, back, and shoulders before a small ache or pain becomes a bigger problem. By moving through these two poses, you can gently mobilize each vertebra so that the small bones move the way they are supposed to for daily activities and do not become too rigid and stiff. To perform: Begin in quadruped (hands and knees) with knees under hips and hands under shoulders. Inhale as you move your sit bones up towards the ceiling, arching the back and pressing the chest towards the floor as you lift the head up. From there, inhale as you move from this cow position to an angry cat position, rounding out your back and pushing shoulder blades away from you as your spine forms a C curve in the opposite direction. With so much of life happening in an anterior-posterior or sagittal plane, the ability to twist and rotate can become limited. This stretch is a great way to improve rotation in your spine. Begin by lying on your left side with knees bent and arms straight out in front of you, palms touching. Gently lift your right hand straight up off of the left hand, opening up the arm like its a book or door while following the top hand with your head and eyes until your right hand is on the other side of your body, palm up, with your head and eyes turned towards the right.
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