Welcome back! Movement Vault not only has your back, today we’ve got your upper back. Upper back and neck pain was one of the biggest complaints that I heard during the past year plus while everyone was working remotely. This is because most of us spend way too much time hunched over and we don’t even realize it. Over time this can lead to a rounded up back and upper back and neck pain. The goal is to not turn into the Hunchback of Notre Dame in the pursuit of a career. This is where today’s routine comes in. It’s time to reverse that rounded upper back. Have fun!
Equipment needed: 1. Foam Roller. 2. Padded Mat (optional). Today is a great routine for all of you desk athletes out there. We are going to fix your rounded upper back and rounded shoulders. Today we are working on the flexibility, mobility, and stability of your t-spine aka your upper back and shoulders.
We are starting off with an upper back joint mobilization and activation technique. Make sure to keep your abs engaged and locked in. From there, think about using your upper back muscles to pull you into the foam roller. Next we are working on an upper back activation and stretch in the sphinx position. Focus on arching your upper back as much as possible. Next up is a 3-part shoulder range of motion and activation movement. Focus on keeping your arms as high as possible the entire time. We are finishing up with a t-spine rotation stretch and activation. Continue to activate all of the muscles that surround your back and mid section aka your core to try to create more and more rotation.
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