subject: Loosening the Upper Back for Fast Lower Back Pain Relief [print this page] Loosening the Upper Back for Fast Lower Back Pain Relief
Loosening the Upper Back for Fast Lower Back Pain Relief
Ok, in this version of this, in this exercise, Im going to show you how to basically open up your chest and your upper back. So remember, the lower back, if its too mobile, theres pain there, the upper back and the chest are generally tight. So rather than strengthening the lower back, we loosen the upper, so that we can get more uniformity in the movements across the spinal system. So, first of all I start by lying on my back, knees bent, feet flat on the table, feet pointing as the same direction of my body, parallel to my body, not pointing on the sides. And I turn my arms out to the side, outward, palms facing upward, thumbs facing sideways. And I turn them even farther out, and then I reach in and grab my ankles. Now, in order that I dont hurt my neck, Im going to face the ceiling now, so I dont want to be arching my back while my neck is turned. I might damage my neck. So please do not do that. And then I simply press into my feet, notice my knees remain parallel to my body, and cantilever my body up and over on to my shoulders. I just do this several times, to get the movement, because initially, I dont go very far. See Im not very far here, but if I keep doing it. And eventually Ill get up higher and higher, as I let my neck release and relax, and my throat release and relax. Now, Im a little higher now; well I can keep going. Im not using my lower back at all, its relaxed. Im pushing into my feet, and Im coming on to my shoulders. My spine is actually quite relaxed. And then I come on down. Now, if you have trouble doing it, grabbing your ankles like this, then go on to the next exercise where I will show it with the aid of a strap or belt.
