The upper back and shoulders tend to be the most ‘dead’ part of the body. Sitting for long hours, poor posture and too much stress have a way of rounding the shoulders, collapsing the chest (postural Kyphosis), and making the neck become tight and painful.
We very rarely (outside of specific practices like yoga, dance, or gymnastics), do anything in our daily lives to open up this part of our body, and over years it becomes rigid.
Why is it useful to have an open upper body?
Posture– We keep talking about posture and alignment, but that’s because even though it should be simple, people seem to resist making corrections until the problem becomes unbearable. So in the spirit of prevention before cure, opening up the chest and shoulders can help to maintain good alignment, and reduce some of the unnecessary tension which inevitably leads to long-term pain.
Chronic pain– Many people suffer from chronic back, neck, and shoulder pain for years, feeling like it is just a part of life, not realizing that with just a few simple exercises they can begin to relieve many of these problems. After a short while of persistent practice, it’s possible to undo years of bad habits.
Breathing– A tight or collapsed chest also tends to make it difficult to create enough space to fill the lungs properly. Working on the upper back loosens the muscles around the ribs, and helps to be able to take deeper longer breaths. This in turn starts to calm the mind.
Emotions– People tend to store emotions in their chest, so stretching and opening this area is particularly good for releasing sadness, grief, and fear. The more you expand your sternum and release your upper body, the more blood, and oxygen can circulate leaving you feeling mentally and physically invigorated.
Yoga will help tone your body but while it’s doing that, it also helps you to be truly in the moment and infuses your spirit with positive energy. Meditation is a huge part of yoga. If you’re looking to introduce some soothing meditation into your life, you could sign up for the online yoga sessions. Your mind, body, and soul will soon start enjoying the benefits! A gym workout is focused primarily on improving your body’s physical condition.
Thoracic extension stretches to open rounded back/ shoulders
Here are some simple stretches (thoracic extension exercises) to help you open the upper body. Initially stay in the postures for about 30 seconds, gradually increasing the time to 3 minutes.
1. UPPER BACK WALL STRETCH
Stand facing a wall (one outstretched arm’s distance away)
Put your hands on the wall, as high up as possible keeping the arms parallel.
Lean into the wall and slide the palms down, arching your back.
Work on bringing the chin and chest as close to the wall as possible.
2. SHOULDER WALL STRETCH
Place your hands on the wall at waist height, keeping your arms parallel.
Keeping your feet hip-width apart, walk back until your torso arms, and hips form a straight line.
Press your palms into the wall trying to straighten them, and work on bringing your chest down towards the ground.
Slightly tilt your hips forward, and start to arch your back.
3. TABLE CHEST OPENER
Bend your elbows and place them on the edge of a table or surface about waist height. Walk back until your body becomes parallel to the floor.
Tuck your chin into your chest
Open your chest towards the floor and arch your back.
You can try this same stretch by holding a book or Yoga block between your palms which will rotate the scapula outside creating more space in the upper back region.
You can also get someone to add weight to your back to intensify the stretch.
4. TABLE CHEST OPENER 2
Join your palms together and place them on a table or surface that is about waist height, walk back until your torso is parallel to the floor.
Straighten your arms and press them down on the table.
Work on bringing your chest towards the floor while arching the back.
5. MODIFIED ASHTANGA NAMASKAR
Come onto your hands and knees on the floor (tabletop position).
Bend your elbows and bring the chest to the floor (the distance of the chest from the knees depends on your flexibility).
From here, slowly straighten your arms, making sure to keep them shoulder-width apart with the palms facing down.
6. MODIFIED DOWNWARD FACING DOG
This posture is similar to Downward facing dog except for the distance between your hands and feet is a bit wider, and your heels are lifted.
Come to the normal downward facing dog position
Lift the heels up (you can also bend your knees if you have tight hamstrings)
Bring the crown of the head towards or onto the floor underneath the shoulders.
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