The exercises for upper back relaxation discussed in this article are so simple that any person can do them virtually anywhere. This gives you quick remedies without the hassle. The exercises for upper back relaxation are as follows.
Simple Exercises For Upper Back Relaxation
NB! You should consult your physician or other health care professional before starting this or any other exercise for upper back relaxation to determine if it is right for your needs.
Visit Good Relaxation Videos for more exercises for upper back relaxation.
Lying down is one of the most comfortable positions when trying to relax. While on this position, you can also perform a simple massage exercise on yourself that can help soothe your upper back region. This exercise is recommended to be performed in the evening right before you go to bed, or in the morning right after getting up. This would also be very effective after a day’s work.
In order to perform this exercise for upper back relaxation, you need to lie down on the bed or mattress, and then shift to your left side. In this position, you’ll have your left leg straight and your right leg bent. Your right arm should be in front of you, with your palm placing the bed. Your left hand should cross your chest going to your upper back.
There are three methods you can utilize to limit too much strain on your hands and arms that may cause you another problem. Here are the three techniques you can use:
Use your left hand to find the tension spots (where it hurts). Focus on those parts and squeeze hard until it hurts, but do not go beyond your comfort level. Afterwards, slowly release the hold. Next, you may gently reach to the whole upper back by leaning your right shoulder forward. The whole upper back area is usually tensed especially among women, which is why they need to focus on it a little longer.
Your hands and arms might tire out easily if you continuously do the first method. That’s why should also use the Rubbing Technique to soothe your muscles. On this technique, you need to slowly rub the focus area gently until you feel a warm sensation. It is best done with a shirt on to lessen skin-to-skin friction that may cause rashes.
The last technique you can use is the Pounding Technique. Here, you can pound the focus area as hard as you can, but be sure not to go outside your comfort level. Men normally have more tension in this area so they’re free to use their entire fist for pounding.
These three techniques are normally done in sequence. Once you feel tired or strained while doing the first technique, rest a bit, and then shift to the next one. After you have done all three on your right side, you may now shift to your left and do the same procedure.
The main benefit of doing these techniques is letting the blood flow smoothly on the focus area to relieve pain and relax the muscles quicker.
In using these exercises for upper back relaxation, you need to cover the areas from the upper shoulder up to the lower shoulder blade. Perform your first session for 5 minutes then gradually increase the duration to 10 minutes.
If you do this every night and every morning, you will immediately notice improvements in your mood, brain activity, memory, and muscle movement. This is mainly because of the soothing effect of the slight pressure you apply on the focus areas. But you must also be careful not to apply too much pressure as this might worsen the condition of your shoulders or neck.
Learn more: 7 Ways To Prevent Upper Back Pain
This next exercise for upper back relaxation focuses on the upper back region and the spine. You can start doing this by crisscrossing your fingers on both hands and placing them on your nape. Sit on a chair and keep your spine straight, with your head leaned a bit forward, slowly rotate your elbows in front of you. Repeat this method 10-15 times with a 3-second duration for every repetition.
The neck roll is basically just moving your head in a circular motion to massage the neck and upper back muscles. You can start by sitting on a chair with a stable backrest with your hands on your lap. Afterwards, begin circling your head by lowering your chin to your chest, then move from left to right. Repeat this 10 times.
This next one is quite easy to do since you’ll just have to sit and pull your shoulders up. As you pull your shoulders up, try to stiffen your shoulder muscles then hold for 10 seconds. Remember to relax then release slowly.
Front-Back Head Tilt
This is another easy exercise for upper back relaxation. You can start by sitting straight on a chair. Slowly bend your head backwards. Hold it for 3 seconds then bend it forward. Hold it again for 3 seconds and repeat 10-15 times. For best results, you may do this three times a day.
These simple exercises for upper back relaxation have been proven by many to effectively relieve stress on the shoulder and neck area. As medical professionals say, the everyday stress a person experiences at work, commonly on office jobs, can immediately be reflected through neck and shoulder pains due to prolonged sitting.
These exercises for upper back relaxation are quite convenient since they don’t require any equipment and they can be performed almost anywhere. On top of that, they eliminate the use of OTC medications which sometimes have negative effects on a person’s health. So, with such wonderful perks, one thing should be clear – it’d be a mistake not to try these exercises already today.