Tight Upper Back? Mobilize Your T-Spine
Do you have tightness in your upper back? Does you posture need some improvement? Try these self-myofascial release techniques, exercises, and restorative yoga poses to mobilize your thoracic spine, reduce muscle tension, and improve your posture:
Self-Myofascial Release with
Foam Roller and Yoga Tune-Up Therapy Balls
Exercises
Back Extension on a Stability Ball
Quadruped Twist with hips on heels
Tall Kneeling Twist with Lateral Flexion
Restorative Yoga Poses with a Bolster and Blanket
Chest Expansion: Place a bolster under your upper back perpendicular to your spine. Rest your arms in goal-post above bolster. Support your head with a block or rolled blanket. Great for slumped shoulders. Stay here 1-5 minutes.
Child’s Pose with a Blanket: With knees hip distant, place a blanket over your lap and a block under your forehead. This pose will encourage rounding through your upper back. Stay here 1-5 minutes.
Supported Side Lying Stretch into a Twist: Place a rolled blanket under your waistline (between ribs and hips). From side lying, reach top foot slightly forward and top arm back into a gentle twist.
Alicia Cross is a Certified Personal Trainer, Wellness Coach, and Yoga Instructor with more than 15 years’ experience working with clients in classes and one-on-one. She is a yogi, meditator, vegan, and lifter of heavy things. If you’re ready to discover the strength and peace that comes from within, email Alicia@AliciaCrossTraining.com.
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