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Mobilizing the Upper Back

Like all regions of the spine, the upper back consists of a series of interlocking blocks (vertebrae), each linked on either side by a facet joint.  Each vertebra also has a disc connecting the body of one vertebra to the next.  With so many different elements, there are many places where things can go wrong.  Just as one or more discs may cause pain, a single facet joint may be stiff, on one or both sides, or several may be involved.  So pain may be confined to a small area, or it may restrict a number of different movements. 


 

UPPER BACK STRETCHES & TURNS :

Throughout this sequence, movement should come from the middle and upper part of your back.  At the comfortable limit of each movement, hold gently.

Sit on a chair with your arms crossed on your chest and your hands on your shoulders

  1. Keeping your chin tucked in, bend gently forward, then back

  2. Tilt to the right side

This exercise increases mobility in all directions in this section of the spine.

THE CAT:

Throughout this exercise, keep your hips facing forward; the movement should come from your upper back.  Hold gently at the comfortable limit of each movement.  Start on your hands and knees with your back straight

  1. Breathe in and let your back drop, pulling your stomach in and pushing through your shoulders

 

FORWARD STRETCH:

  1. Kneel on the floor, sitting back on your heels.

  2. Bend forward from your hips to put your hands on the floor with your arms straight, then alternately "round" and "flatten" your back.  Repeat as often as is comfortable.


 

ARM EXTENSIONS:

  1. Stand with your arms bent, in line with your shoulders, and your palms facing forward.

  2. Take your elbows back as far as is comfortable so that you feel a squeeze between your shoulder blades.  Gently hold and repeat.

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Article contributed by  WF Team on 20th July, 2004

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