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Le This is our face: The design of our bodies and their uses are not always compatible.
Heads tend to be headset by the constant use of computers and phones and eyes looking to be more downwards than you would like to admit, and definitely more than you probably suspect, this forward facing head position (also known as "tech neck") can severely affect your body and cause neck stiffness , Pain in the upper and lower jaw area and even headache.
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Muscles of The upper back and neck can become tight and weak at sustained positions, which limits strength and distensibility and poor posture habits strengthened. Using this device causes the shoulders to be rounded forward and the head to rest well in front of the shoulders instead of being stacked vertically on the trunk. Although these positions are comfortable in the short term, they can alter the alignment and health of your spine, resulting in pain and pain that later increases and leads to weaker problems.
The Best Way To fight a stiff upper back, you need time to get the proper stretching and strengthening routine. If you have pain in the upper back, neck, or shoulders, your posture is probably to blame.
Try to build in these stretches to relax and open the chest, back, and shoulders before a little pain or pain becomes a bigger problem. For some of these routes you will need a foam roller. If you do not have one, we like it from TriggerPoint or one of these options.
The Cat-Cow-Stretch consists of two stretches in one and is a great way to mobilize the thoracic spine (the upper part of the back). As you move through these two poses, you can gently mobilize each vertebra so that the little bones move as intended for daily activities and do not become too rigid and stiff.
Procedure: Start in quadruped (hands and knees) with knees under hips and hands under shoulders. Inhale as you move your sit bones up to the ceiling, bend your back, and push your chest against the floor as you raise your head. Relax the shoulder blades behind you. From there, breathe in as you move from this "cow" position to an angry "cat" position, rounding your back and pushing the shoulder blades away from you while your spine makes a "C" turn in the opposite direction forms. Perform this cycle ten times.
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Lateral thorax rotation
One of the movements of the upper back that are required for healthy mobility is rotation. Since so much life takes place in an anterior-posterior or sagittal plane, the ability to twist and rotate may be limited. This stretching is a great way to improve the rotation of your spine.
Begin by lying on your left with knees bent and arms outstretched, touching your palms. Gently raise your right hand from your left hand, open your arm like a book or a door, and follow your upper hand with your head and eyes until your right hand is on the other side of your body and your eyes are to the right. Hold this stretch for a few breaths before returning to the starting position with your palms. Repeat this process on each page up to ten times.
Position of the child with rotation
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The child's posture stretches several back muscles and also targets the hips even ankles.
Start with your hands and knees to play. Spread your knees while touching your toes, then lower your hips forward with your arms outstretched toward the floor. Keep your arms straight forward and place your palms on the floor to extend the lower back. Hold this posture for several breaths.
Bring both hands aside for extra stretching, extending the muscles of the opposite side and the muscles of the opposite side. Repeat the process by reaching for the other side after a good stretch. Hold each of these poses up to 30 seconds. Note: If you have pain in your knees or hips, try performing this posture on a pillow or folded blanket, or use a foam roller under your palms to make the stretch more comfortable.
Foam Roller / Chair Chest Extension
Reverse the curvature of your upper back by moving your body in the opposite direction. Find a foam roller or use the chair back to instantly release this stretch. If you are using a foam roller, place the foam roller perpendicular to the fuselage. Sit in front of the foam roller and gently hammock your head with your hands, lock your fingers and carry the weight of your head without pulling it.
Lean back, so your upper back reaches over the foam roller. Carefully bring your shoulders to the floor while the foam roller supports your upper back. Gently lift your hips to roll up and down the muscles of your upper back, or move the foam roller up and down after each stretch, leaning back over the roller until you feel a slight stretch. Repeat the process several times without discomforting your body. This stretching can be very intense, so start with small movements and do not spend more than a few minutes in that position.
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Pec stretch on foam roller
Tight pectorals may help to rounded shoulders and a narrow back.
Stretch your muscles by lying on a foam roller, arms outstretched like the letter T or W. Hold in any position for about 30 seconds.
If you can not find a foam roller, try using the walls of a standard door to extend the pectoral muscles.
Bring each forearm against one side of the doorway. Lean gently forward through the door and keep your arms on one side to stretch your chest. Hold for 30 seconds.
Open chest and back by lying on the floor and leaning on your forearms.
While breathing in, gently press your forearms into the floor and lift your head and chest. Pull the shoulder blades down and back and extend the tailbone. Hold for 30 seconds.