What are the things that makes you feel really stiff and horrible. And I don’t want to say it, but a little old, is when you’re tight and stiff and your back’s aching, whether it’s the middle of your back or your neck.
So it’s really important to deal with those postural issues through some mobility, exercises and stretching.
Today I’m going to show you some upper back stretches that will help relieve that pain and stiffness that you might be experiencing.
This week. I’m going to help you relieve pain and stiffness in your back.
If you’ve been sitting around more often than usual, you’re not moving around as much as you should. Your posture is getting a little bit not so great. Then this video is going to show you the back stretches that will help you feel a little better relieve that stiffness, especially when you’re working from home.
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Side Lat Stretch
The first exercise is the side lat stretch. So you’re going to be in the seated position here, and then you’re going to bring one arm down the other over, and you’re just going to reach, got him, get that stretch to the side. So you can feel the lats, which are the large muscles of your back.
And if you bring it gently forward, you’re going to feel a little bit of that QL as well, which is a shorter muscle that’s along the erector spinae at the back. Do this for 10 to 20 seconds.
And then you’re gonna switch over to the other side. Well, I can definitely tell which side is tighter. So check it out for yourself, which of your sides are tighter.
And then relax. So you can also try this one in a standing position as well.
The next of the back stretches is the thoracic extension. So it’s really the thoracic area that midpoint of your spine that you want to stretch out. Now, I’m going to come close to this.
You can use anything that’s at this level of your couch is about that level. You can kind of kneel down in front of the couch. This is a pretty good level for me.
You’re going to bring your elbows in front, rest them on whatever surface you’ve got there. And then you’re going to bring your body down just gently
So you probably feel it underneath your, with your lats there. You can see this area. I can definitely feel that happening now. And then you’re trying to extend the thoracic spine. Just keeping your hands there And just relax into it.
Try to hold this for about 30 seconds.
The next exercise is the Prone Cobra. It’s not exactly a stretch of your back and that you’re not stretching this way.
What you are doing is counteracting that thoracic curve that you often have that curvature that happens from poor posture. Most of us do when we’re sitting at our desks, right?
So we want to counteract that curve and extend the thoracic spine. So you’re going to come down onto your stomach or arms down at your sides, and you’re going to gently come up onto your elbows. Now for most people, this is far enough. I prefer to stay here.
I don’t think it’s necessary to force the spine any higher. You just want to hold this for 30 to 60 seconds and then you can come down. Once you’ve done that time and then come up again. So you would be holding this two sets of 30 to 60 seconds.
As an extra special bonus tip. Here’s what I’m going to tell you. If you get into that position, let’s say once a day in the evening when you’re reading, or if you need to do something on a device life forward in that position,
Just on your elbows and read your book in this position. Okay?
And just try to stay there for about 20 minutes if that’s possible for you. So you get that thoracic extension. Cause most of the time we have too much thoracic flexion. When we’re sitting at our desks for long periods, we tend to slouch and you want to force that thoracic extension even a little bit more than usual.
If you’re reading your book here for about 20 minutes every evening, you’ll probably find that you’re a lot more comfortable and your spine feels a lot better. So we’re going to relieve back pain and stiffness by practicing this more often.
Table Back Stretch
So this exercise is called the table stretch and the idea is to stretch the lat muscles, the large muscles of the back.
You will get a little bit of thoracic extension as well. I really love the way that this one feels. Cause I tend to get a little crunching in my back. It feels like it really stretches it out. So I want a nice little counter here.
You can do this in any table, go a little bit wider than your shoulders, keeping your back around.
You don’t want to force it into an arch position, just round it out and then drop down wherever you’re comfortable, Bend your knees to come down lower. Of course, if you’ve got shoulder issues at all, be very careful with these back stretches.
Only go where you’re comfortable, where there’s no pain.
So you want to hold this one for 30 seconds and you’re going to do two sets of 30 seconds.
If there are other areas of your body that you’re feeling a little bit tight, please do leave a comment below and I can address those in a future video.
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And I look forward to seeing you soon.