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Spend a lot of time on the computer or iPhone? You are not alone. Our constant computer and phone use means that the head and eyes tend to be tilted downwards. This forward, downward head position (aka “tech neck”) can take a serious toll on your body, leading to neck stiffness, shoulder tightness, upper back pain, and even headaches.
Muscles of the upper back, neck, and shoulders can become tight and weak from these sustained positions, limiting their strength potential and extensibility, and reinforcing bad postural habits. All that device usage leads to forward, rounded shoulders and the head resting far out in front of the shoulders instead of being stacked vertically on top of the torso. These positions, though comfortable in the short term, can actually change the alignment and health of your spine and often lead to aches and pains that become larger, more debilitating problems later on. Stress can add to the problem: When you experience high levels of stress, your rib cage can drop slightly, causing your shoulders and upper back to round forward into a slouch. Stress = sitting = UPPER BACK PAIN!
The best way to heal upper back pain, neck pain, and shoulder pain is to make time for the right stretching and strengthening routine. In this video, I am going to teach you a simple stretching and massage routine to provide instant relief for upper back pain.
To perform this upper back pain relief routine you will need :
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As always, please check with your doctor or physical therapist before starting this or any exercise routine. Modify as needed and stop if you feel sharp pain. Some of the self massage techniques may be intense, but should provide relief, release, ease of motion, and more range of motion. Try the routine carefully at first. Also remember that in order to benefit from these upper back pain exercises, you need to be CONSISTENT. Use this video at least a couple times a week for maximum relief.
If you liked this video and found it helpful, be sure to hit LIKE, subscribe to the channel, and share this video with someone who could benefit from this upper back pain routine too!
Here to help you use movement as medicine and feel your best,
Caroline
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Caroline Jordan Fitness its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Caroline Jordan Fitness makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.