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Best Exercises to relax the upper part of the back

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SpineUniverse

The shoulder and shoulder girdle accumulate tensions that cause pain and limit the movement of the arms. Relax and you will feel more free.

1. FAMILIARIZE YOURSELF WITH THE CLAVICLE
Trace it with the index and middle fingers, inside out and outside inside. Do not try to grab her; only perceive it under the skin without twitching the hand.
Gently move the end of the shoulder and feel how the clavicle adapts to movement.
Then move the clavicle forward or backwards, lift it and lower it.

2. BECOME FAMILIAR WITH THE SHOULDER BLADES
Rest an arm on the seat and look with the other hand for a bony line behind the “ball” of the shoulder. It is the outermost part of the spine of the scapula. Follow it with your fingers inwards.
Gently move the clavicle and watch the scapula follow.
The scapula and clavicle join at the ends of the scapular waist. If one moves the other too.

3. MOVE THE SCAPULAR WAIST
Standing or sitting, bring the shoulder blades together. The skin of the center folds and the muscles tighten.
Undo and relax.

4. EXERCISE THE SHOULDER BLADES
Shorten the distance between shoulder blades and ears, as if you wanted to touch them with the shoulders. Feel how the upper trapezoids move and contract.
Undo and watch again.
These gestures are performed by muscles that govern the scapular waist but do not straighten the spine: they do not put “right”.

5. ACTIVATE THE SCAPULAR BELT
The scapular belt is located on the top of the thorax. The previous exercises have slightly aroused the dorsal musculature, which helps to feel it.

Stand up, put a large soft ball, swollen without tension, under each armpit (although only one can be seen in the photo).
Give the weight of the scapular belt to the armpits. He feels that he rests on these improvised pneumatic mattresses just as he does on well-spread lungs.
Gently draw inspiration to the sides of the chest. Seek to feel rooted.
You can repeat this exercise after the exercises that follow. You will have deployed the lung apices and awakened more the dorsal musculature, which will leave the thorax in even better conditions to receive the beautiful scapular belt.

6. UNFOLD THE THORAX

Continue with this exercise to distinguish the muscles that erect the dorsal column and continue to wake them up:

Sit on the floor with your back resting on a fitball. It does not matter if the lower back or the pelvis does not touch it. The essential thing is to support the ridges and the skull in a gentle curve backwards.
Press the ball with the upper back, as if wrapping it. Do not do much force; it is about locating the gesture, of determining where in your back you feel the muscular activity awakening. Do not approach your shoulder blades or upload them.

7. MAKE YOUR BACK FLEXIBLE
With your back on the ground try to “arch your kidneys” and relax them.
Then try to arch the upper area of ​​the back, near the base of the neck and between the shoulder blades, without bringing them together or upload them. It does not need amplitude. It only seeks to feel that it is the back muscles, near the spine, that push the chest forward. If you do it when you breathe in, it will be easier for you.

8. FREE THE ARM
In some body techniques, too much is encouraged to “fit the shoulder blades” or “lower the shoulders” as the arm moves widely. This is done to avoid the accumulation of tension in the trapezoids, but poorly understood or performed excessively constitutes a real obstacle to the free movement of the upper limb.

With the arm relaxed, feel the lower angle of the scapula (like a point down).

9. MOBILIZE THE ARM
Raise the arm by the side, widely and freely, and feel again the same angle.
Observe the movement he has made on the thorax. The scapula serves, in the movement, to complete and extend the mobility of the arm. Do not stop it.

10. OPEN YOUR BACK

In the actions of force, the stability of the scapular belt gives the arm a firm anchorage to the trunk from which to act.

It supports a large ball on a wall and exerts a firm and intense pressure.
Keep the shoulder blades open and low but do not round the back!
Open the elbows slightly to give more space to the back. To avoid sinking the trunk use the abdominal. The trunk needs the back foot to take root: sink it to the ground.

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    Written by Sapna Verma

    Linguist-translator by education. I have been working in the field of advertising journalism for over 10 years.

    For over 7 years in journalism. Half of them are as editor. My weakness is doing mini-investigations on new topics.

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