This is an exercise you can't go without.
Restricted mobility in your upper back (between the shoulder blades) can cause a number of problems. Some of which are:
Tension headaches
Nagging pain at the tops of your shoulder blades
Radiating pain down the arms
Numbing in the hands
Elbow pain
Blocking and pain in the neck
These symptoms can be indicative of other underlying problems. See your health care provider before starting any exercise program.
Once you've obtained the clearance, I strongly encourage you to add this exercise to your corrective training program.
Working on a computer hours per day and generally being a slouch are the main causative factors for upper back restrictions.
BACK ROLLING
First I'll show you how to make the world's cheapest back roller.
Take a wood broom handle and wrap it with a medium size hand towel. Don't use a towel that's too thick.
Step#1 Lie back slowly onto your back with the towel perpendicular between your shoulder blades.
Step #2 Before you initiate any movement let your back adjust to having the pressure of the towel. Keep the back of your head in contact with the floor and draw your chin back down toward the floor. At the same time, push your lower back down as well. You shouldn't be able to slide your hand under your lower back.
Step#3 Breath deeply while maintaining step#2. Rock gently from side to side concentrating on the sore spots in the back. Hold the position for about 1 minute and move the towel up the spine a little higher, and repeat the movement.
This exercise should be done at the end of every day, for at least 5 minutes.
Restricted mobility in your upper back (between the shoulder blades) can cause a number of problems. Some of which are:
Tension headaches
Nagging pain at the tops of your shoulder blades
Radiating pain down the arms
Numbing in the hands
Elbow pain
Blocking and pain in the neck
These symptoms can be indicative of other underlying problems. See your health care provider before starting any exercise program.
Once you've obtained the clearance, I strongly encourage you to add this exercise to your corrective training program.
Working on a computer hours per day and generally being a slouch are the main causative factors for upper back restrictions.
BACK ROLLING
First I'll show you how to make the world's cheapest back roller.
Take a wood broom handle and wrap it with a medium size hand towel. Don't use a towel that's too thick.
Step#1 Lie back slowly onto your back with the towel perpendicular between your shoulder blades.
Step #2 Before you initiate any movement let your back adjust to having the pressure of the towel. Keep the back of your head in contact with the floor and draw your chin back down toward the floor. At the same time, push your lower back down as well. You shouldn't be able to slide your hand under your lower back.
Step#3 Breath deeply while maintaining step#2. Rock gently from side to side concentrating on the sore spots in the back. Hold the position for about 1 minute and move the towel up the spine a little higher, and repeat the movement.
This exercise should be done at the end of every day, for at least 5 minutes.
I saw this exercise helps for elbow pain. Would you believe when I roll my back I actually feel it radiate into my arm with the elbow problem!! Is that a good sign?
It can certainly be an indication that the back is responsible for the problem. Go easy with the movement. It takes some time to correct the stiffness in the upper back. I don’t think it should be too painful either, though some discomfort is expected.