How to Stretch for Back Pain 3: Upper Back Spine Roller

How to Stretch for Back Pain 3: Upper Back Spine Roller

How To Stretch For Back Pain 3: Upper Back
Spine Roller. If you work at a desk all day, you probably have poor posture… and if you
have poor posture, you probably have upper back pain. This stretch can work out the kinks—just
don’t hold back. You will need Comfortable clothes A large towel 2 large rubber bands
A floor and a 3- to 5-inch-diameter foam roller. Step 1. Fold the large towel in half lengthwise
and roll it very tightly, creating a cylinder that’s 3-5 inches in diameter. Replace the
rolled towel with a foam roller, a common and inexpensive physical therapy tool. Step
2. Place one rubber band around the rolled towel near each end to keep it tightly rolled.
Step 3. Place the rolled towel on the floor where you will lie so that it will be perpendicular
to your body. Step 4. Lie on your back on the floor so the rolled towel is at the base
of your shoulder blades. Your knees should be bent and your feet flat on the floor. Step
5. Cradle your head by cupping the upper part of the back of your head in your interlaced
fingers. Bring your elbows toward each other so that your arms are along either side of
your face. Step 6. Lie back over the rolled towel so that you are arching your upper back.
Pull your belly button in toward your spine and keep your chin slightly tucked. Make sure
your knuckles, tailbone, and bottom of your lower back are against the floor. Step 7.
Hold for 5 seconds. Step 8. Rise up slightly, slide the rolled towel up 1 inch, and repeat
the stretch. Step 9. Continue rising up, sliding the rolled towel 1 inch higher, and repeating
the stretch until you have stretched from the base to the tops of your shoulder blades.
And then, yup—back off. Did you know Fifty percent of working Americans suffer back pain
every year.

36 comments on “How to Stretch for Back Pain 3: Upper Back Spine Roller

  1. Ivan Huang Post author

    @foodlovingpig lol you are probably sitting on a computer chair that is on a floor right now. carpet is part of the floor.

  2. T.I.L.T Post author

    the only one that works on youtube, the pain came back twenty mins later but ijust did it again and it keeps working

  3. mike t Post author

    dude, that is just what i needed, freakin sweet ty, thank you very much im going to do this everyday along with other stretches, again this helped with just what i needed bro

  4. Sean Ó Briain Post author

    This actually works.. I've been hurting since yesterday with a pinched nerve in my shoulderblade and this has really reduced it.. Make sure to squeeze your elbows as tight together as possible to give it a good stretch. Do it for about 10 minutes, take a 10 minute break and then 10 minutes more. Really helps, thanks!

  5. Zazmiz Post author

    Stretches should be held for at least 30 seconds at least, if you hold for less, it doesn't help. In fact, some argue that you should hold for up to 15 minutes.
    But I'm no expert.

  6. Traveon Ramey Post author

    this shit really works. my back started instanly cracking when i did the streaches. back feel alot better

  7. ren nisshoku Post author

    I folded a pillow in half because I'm lazy, but I could really feel the stretch! It hurt a little the first time (my shoulder has been in pain probably from posture), but the second time felt a lot better. Love it.

  8. Egor Biletskiy Post author

    I am sure you'll learn about workouts if you'll read Unflexal handbook from cover to cover 🙂

  9. Dominique Chang Post author

    After Two days of using this particular back ache guideline called “Kemzαnο Loni” (Google it), I came across which it made my condition far better. It is an incredible treatment solution and also prevention for low back pain. As I had believed, it satisfied my anticipations. It is effective after making use of it several times..

  10. Kristine Rodriguez Post author

    Making use of it finally eliminates the nasty feeling of sciatica pain and also the stress it gives on my back. Search Google "Kemzαnο Loni" to learn more about this back pain guidebook. With this, one can sleep in different positions. Helps my hip pain and it`s comfy.


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