Archive for the 'upper back pain' Category

Yoga For Neck, Shoulders, Upper Back – 10 Minute Yoga Quickie – Yoga With Adriene

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This short session focuses on yoga for the neck, shoulders and upper back. This the perfect moment to check in and care for yourself! We focus on targeted areas that get stressed through everyday activity to combat neck tension, shoulder pain, upper back pain, and poor posture. This therapeutic sequence will combat stress, reduce inflammation, relieve discomfort and increase range of motion.

Bookmark this practice and repeat to release built-up stress in these targeted areas. Preventative care is the best care!

Let me know how it goes in the comment section down below!

Namaste.

#yogawithadriene #freeyoga #fwfg

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11 Surprising Causes of Neck & Upper Back Pain – Dr. Alan Mandell, DC

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I will be reviewing the most common causes of neck and back pain. Making just a few simple changes will make a big difference in the repair and healing of your spinal pain.

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Upper Trap Release Exercise for Instant Neck Pain Relief – Dr Mandell

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The upper trapezius muscle is the most common muscle involved in neck pain. This particular exercise contraction will help the muscle fatigue and prevent excessive contracture and spasm.

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Forward head posture has the most damaging effects to the neck and spine causing pinched nerves, herniated discs, along with pain and dysfunction.
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Thoracic Spine Pain | Upper Back Exercises From A Physical Therapist

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Six of the best stretches and exercises to decrease pain and tension in your upper back. Thoracic self-mobilization techniques and strength training exercises to help eliminate your back pain and help you feel better. Tips and advice from a doctor of physical therapy.

FOAM ROLLER USED IN THIS VIDEO: https://amzn.to/2VrLPEx

SELF-MASSAGER FOR MUSCLE KNOTS: https://amzn.to/2JKBqSs

OTHER VIDEOS YOU MIGHT FIND USEFUL

HOW TO ELIMINATE MUSCLE KNOTS IN NECK AND SHOULDERS: https://youtu.be/9PC9Mn0VO00

STIFF NECK EXERCISES: https://youtu.be/EquRG4EOHPE
HOW TO SLEEP WITH BACK PAIN: https://youtu.be/-Qxmc4E7IwA

FIX YOUR POSTURE IN 6 MINUTES – FOAM ROLLER EXERCISES: https://youtu.be/8otTdS5DhE4

HOW TO CRACK YOUR OWN BACK AND NECK AT HOME: https://youtu.be/4SfPkYXo7wQ

RELEVANT TIME STAMPS:
0:56 – WHY you hurt
3:58 – Thoracic Rotation Stretch
5:37 – Chair Extension Mobilization
7:27 – Foam Roller
9:36 – Rows
11:07 – Wall Angels
12:30 – Prone W’s

WHAT CAUSES UPPER BACK PAIN?

There are many potential sources of upper back pain. In my professional experience, the three most-common causes of thoracic spine pain are joint inflammation, rib dysfunction, and muscle strain/knots. Again – there are many more potential causes than this, but these are the three that I encounter the most often in my physical therapy clinic. Fortunately, there’s a lot that the right stretches and strengthening exercises can do to alleviate your pain and symptoms in your upper back.

STABILITY VS MOBILITY

When we are talking about joints of the body (and especially joints of the spine) there’s one key principle that often dictates rehabilitation: Stability vs Mobility. Your spine is a column of vertebrae stacked one on top of the other – it needs to be a stable structure to support your body. However, that column is also designed to bend and rotate (providing us movement) and therefore needs to be a mobile structure, as well.

The key to helping alleviate pain in this area in your upper back is often found in discovering the right balance for your body between stability and mobility. If you find your back is very stiff and doesn’t move very well (too much stability and not enough mobility) then your best treatment options should include stretching, foam rolling, and other joint mobilization techniques.

If, on the other hand, your back is very loose, flexible, and mobile, then you will most likely benefit from exercises focusing on stability (a.k.a. strength) versus stretching. A strong muscle is a tight muscle – the stronger your muscles in a given area the better the stability of that area.

BEST STRETCHES AND MOBILIZATIONS FOR THORACIC SPINE PAIN (please see video for full demonstration of each)

Thoracic Spine Rotation Stretch – One of my favorite stretches to introduce motion into the thoracic spine. Keep in mind – the higher you bring your knees the more you’ll feel this stretch.

Chair Extension Mobilization – Go up and down your thoracic spine to mobilize each segment; don’t be surprised if you get a few pain-alleviating “pops” along the way.

Foam Roller – Needs to be done the right way! Don’t hold your head suspended but rather let it mobilize your back.

BEST STRENGTHENING EXERCISES FOR YOUR UPPER BACK

Band Rows (bilateral and unilateral) – Bilateral to increase strength/stability; unilateral is a way that you can actually include some functional strengthening over motion with it.

Wall Angels – Strength and endurance are key! Remember the points of contact and try strengthening over this really good posture.

Prone W’s – Remember to get your chest up off the floor (extend through your back) and get your elbows behind you (drawing your shoulder blades closer together)

Upper back pain is a common problem for a lot of people, but it absolutely doesn’t have to be! Being in tune with your body and understanding the principles provided in this video (stretch where it’s tight; strengthen where it’s weak) are key to alleviating your pain and helping you to feel better.

Be sure to LIKE this video if you found it useful; also SUBSCRIBE to our channel if you have not done so already. Thanks so much!

Double Arm Cross Stretch For Neck Pain, Trap Spasm, & Upper Back Pain – Dr Mandell

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One of the most effective stretches for neck pain, tight traps, and mid-back pain.

How to Fix Pain Between Shoulder Blades (Rhomboid Tendonitis/Poor Posture) – Dr. Alan Mandell, D.C.

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Pain between the shoulder blades is a major epidemic worldwide. Accumulation of poor posture causes the majority of these problems. Learn how to combat this chronic nagging problem.
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The upper trapezius is the most over worked muscle in the upper back region. Forward head posture and rounded shoulders puts a tremendous strain on the trap muscles causing them to spasm and weaken, leading to pain and dysfunction.

Make sure you like us on facebook: https://www.facebook.com/motivationaldoc/

SEVERE HIP PAIN *Back CRACKING* Journey to Relief

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SEVERE HIP PAIN *Back CRACKING* Journey to Relief

SEVERE HIP PAIN *Back CRACKING* Journey to Relief By Dr Joseph Cipriano DC.

Located at:

Suite 1117
301 N Main Street
Greenville, South Carolina
29601

To Book an Appointment:

https://www.drjosephcipriano.com/book-online

Facebook: https://m.facebook.com/drjoecip/

Instagram: https://www.instagram.com/drjosephcipriano/

The Y-Strap Chiropractor! Follow my other social media’s to see more insight on my life!!

Patient instantly feels relief after Dr Cipriano’s Y-strap full spine (Full Body) whole body Chiropractic adjustment. Dr Cipriano’s neck strap adjustment (neck pull adjustment) is very powerful that decompresses the entire spine removing pressure off the nerves to allow the body to heal and function. Dr Cipriano is a full body (whole body) chiropractor that uses a neck strap (y strap) adjustment device to manually decompress the spine. Instant relief after y strap. Loud chiropractic cracks in neck, loud chiropractic cracks in mid back and loud chiropractic cracks in low back. Any crack addict will enjoy.
Video Rating: / 5

Upper Back Love | Yoga For Back Pain | Yoga With Adriene

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Upper Back Love | Yoga With Adriene

Activate, stretch, and relieve any tension in this 23 minute yoga session specifically designed for the upper back. Take time for yourself to breathe deep and bring balance back to your mind and body. In this video we use yoga asana to counteract the effects of daily life (like hunching over your computer) that contribute to upper back aches, pain, and tightness. Practice this session regularly for the ultimate preventative care in the upper back, welcoming healthy posture and an open heart.

For more yoga sessions for Upper Back, Neck & Shoulders, try the Yoga for Back Pain playlist: https://www.youtube.com/playlist?list=PLui6Eyny-UzywNCo0zRu9dduvlNXzfDyk

Let me know how your practice went in the comment section below!

Subscribe to this channel to support YWA and free yoga FOR ALL!

#yogawithadriene #freeyoga #fwfg

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Music by Shakey Graves:
https://www.shakeygraves.com

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Yoga With Adriene, LLC recommends that you consult your physician regarding the applicability of any recommendations and follow all safety instructions before beginning any exercise program. When participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself.

Back stretches with Physiotherapist Michelle Kenway from https://www.pelvicexercises.com.au. Your questions are most welcome – show more for tips & guidelines for these back stretches.

Are you suffering from back stiffness or seeking to avoid lower back injury?

Back stretches routine shows you how to ease back stiffness and increase lower back flexibility. Six gentle and effective back stretches are demonstrated on the mat. These back stretches can readily be performed at home or in the gym.

The back stretches in this video are designed as general information for healthy adults and not specific treatment for lower back conditions. Speak with your health practitioner before commencing new back stretches. Cease any back exercise that causes you any physical discomfort.

Back Stretches Contents

Read on now for guidelines, tips and techniques for each of the 6 back stretches demonstrated in this video. Regular back stretches can help to reduce the risk of lower back injury with general activity or exercise.

1. Knee to Chest Stretch

Knee to chest exercise is directed at increasing flexibility in the lower back and the hips.
• Commence lying flat on a mat or a firm mattress and use a neck support if required.
• Raise your left thigh towards your chest and hold around the front of your left shin.
• Keep your right leg flat on the mat or positioned with your foot flat and your knee slightly bent.
• Repeat this back stretch on your right leg by raising your right knee towards your chest.
• Aim to maintain this stretch for up to 20-30 seconds at a time and repeat 2-3 times each leg.

2. Lumbar Rotations

Lumbar rotations promote movement and relieve stiffness in the lower back.
• Commence lying on your back with your knees bent and feet flat.
• Position your arms and shoulders to rest comfortably on the supporting surface just out to the sides of your body.
• Exhale as you roll both knees towards the supporting surface on one side of your body.
• Repeat this action to the other side of your body.
• Keep both of your shoulders flat on the supporting surface throughout this exercise.
• Maintain relaxed breathing throughout lumbar rotation back stretches.
• Repeat up to 10 lumbar rotations in a row.

3. Pelvic Tilts

Pelvic tilts are gentle movements of the pelvis and lower back. Pelvic tilts can provide relief from lower back and pelvic stiffness.
• Start lying flat on your back with your knees bent and your feet flat on the ground.
• Gently tilt and your pelvis backwards as you flatten out the curve in your lower back.
• Tilt your pelvis forwards to return to your starting position.
• Avoid excessive arching of the lower back
• Repeat up to 10 pelvic tilts in a row.

4. Kneeling Back Stretch

Kneeling back stretch can increase the flexibility of the lower back, buttocks and hips. When extending the arms in front of the body during this stretch, the middle back muscles are stretched too. Kneeling back stretch is readily modified for sore shoulders by keeping the arms by the sides.
• Position your knees under your hips and your hands under your shoulders.
• Reach your arms out along the supporting surface in front of your body.
• Move your buttocks backwards to your heels.
• Keep your chin tucked throughout the stretch.
• Maintained this stretch for up to 20-30 seconds as comfortable.

5. Back Extension Stretch

Back extensions can help to maintain flexibility on the lower back
• Start lying face down on the supporting surface. Position your hands or forearms flat beneath your shoulders.
• Raise your upper body slightly by pushing through your hands or forearms.
• Lower your upper body back down to your supporting surface.
• Keep your chin tucked though out this exercise to avoid neck strain.
• Repeat up to 10 back extensions in a row.

6. Cat Curl Stretch

Cat curl stretch promotes the flexibility of the middle and lower back.
• Start kneeling by positioning your knees under your hips and your hands directly below your shoulders. Kneel on a pillow or cushion if you are prone to knee pain.
• Arch your middle back upwards towards ceiling as if being drawn up by a string.
• Return your body back to starting position.
• Avoid arching your back too far downward to protect your lower back.
• Repeat up to 4-5 cat curl stretches in a row.

Summary

These 6 back stretches can be performed on a daily basis to help maintain the flexibility of the lower and middle back. You may choose to perform back stretches when you first wake up if you are prone to morning back stiffness. Always listen to your body and perform those exercises that feel comfortable and pain free during and after exercise. Cease any back stretches that may cause any physical discomfort.

Yoga For Upper Back Pain | Yoga With Adriene

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Simple yoga for upper back pain. In the sequence Adriene takes you through an all levels yoga sequence that will create space and provide relief for upper back pain. Great for those who have tight neck and shoulders and great for anyone looking to improve their posture. Take time to stretch this area of the body if you work at a computer, play an instrument or carry a small child around all day! Breathe deep, hop on the mat and stretch the upper back and shoulders. Release tension and stress and find what feels good.

#yogawithadriene #freeyoga #yogaforbackpain

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Dealing with back pain or other spinal issues? Check out our Yoga For Back Pain playlist. It may be just what the doctor ordered.
http://bit.ly/yoga-for-back-pain-playlist

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❤️SUBSCRIBE to Yoga With Adriene for free yoga videos every week and to support high-quality free yoga for all! ❤️
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🧘🏽‍♂️🧘‍♀️Become a FWFG YOGA member! 🧘🏻‍♂️🧘🏿‍♀️
https://fwfgyoga.com
Free 7-Day trial featuring over 25 hours of exclusive videos + all my digital courses.

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🗓Get your FREE Yoga Calendar: 🗓

Calendar

– – – – – – – – – –

More at www.yogawithadriene.com
▶︎ Instagram: @adrienelouise
▶︎ Twitter: @yogawithadriene
▶︎ Facebook: Yoga With Adriene
▶︎ Shop: www.fwfg.com

– – – – – – – – – –

Music by Shakey Graves:
https://www.shakeygraves.com

– – – – – – – – – –

Yoga With Adriene, LLC recommends that you consult your physician regarding the applicability of any recommendations and follow all safety instructions before beginning any exercise program. When participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself.
Video Rating: / 5

Physio Neck Exercises Stretch & Relieve Routine

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Physical Therapist neck exercises from https://www.pelvicexercises.com.au brings you a 5 minute exercise routine to stretch your neck muscles and relieve tension in your neck and shoulders

Michelle Kenway presents a series of neck exercises that focus upon relieving commonly experienced areas of tension. The exercises presented are general neck exercises and should all feel comfortable and pain free. These exercises are not designed to treat specific neck conditions. Never stretch beyond the limits of personal comfort and immediately cease any neck exercises that are associated with any physical discomfort.

This exercise video guides you step by step through a number of basic neck exercises and techniques to relieve neck and shoulder muscles and improve posture.

Neck exercises demonstrated in this 5 minute exercise video:

Neck exercise 1 – Correct sitting posture for neck stretches

Sit with your spine lengthened and tall by lifting the crown of your head towards the ceiling, raising your sternum slightly and relaxing your shoulders back and down.

Neck exercise 2 – Shoulder rolls

Shoulder rolls are a nice way to relieve tension in the neck and shoulders. This exercise involves circular movements of the shoulder girdle forwards, upwards, backwards and down as if drawing circles with the shoulders. This exercise can be coordinated with breathing, breathing in as you raise your shoulders upwards and exhaling as you roll your shoulders back and down. It can be useful to use this exercise as a technique to relax your neck and shoulders and to set your correct posture.

Neck exercise 3 – Chin to chest

Chin to chest stretch is directed towards stretching and relieving the muscles at the back of the neck. Sit tall with your spine lengthened and gently lower your chin towards your chest as you breathe out. Repeat slowly and gently 3-4 times in a row.

Neck exercise 4 – Ear to shoulder stretch

This neck exercise involves directing the ear towards the shoulder to stretch and relieve tension in the muscles at the side of the neck. First correct your posture, stabilise or fix your left shoulder down by taking your left hand to hold under your chair. Slowly lower your right ear to your right shoulder keeping your nose facing forwards throughout. This neck exercise stretches the neck muscles in the left side of your neck. The stretch may be felt anywhere from below the left ear, the left side of the neck and into the left upper shoulder. This stretch can be gently maintained for 30-45 seconds, slowly released and repeated a couple of times in a row if desired. Ear to shoulder stretch can be performed on both sides of the neck.

Neck exercise 5 – Nose to armpit stretch

Nose to armpit stretch is a useful stretch for relieving the muscles that run from the head into the shoulder. First correct your posture, stabilise your shoulder girdle by grasping under the seat of your chair with your left hand and rotate your head towards the right, lowering your nose to your right armpit. You will feel a gentle stretch on the left side of your neck. This stretch can be gently maintained for 30-45 seconds, slowly released and repeated a couple of times in a row if desired. Perform this stretch on both sides of the neck.

Neck exercise 6 – Nose to opposite knee

Nose to opposite knee can stretch and relieve the muscles that run through the back of the neck into the top of the shoulder blade (these muscles lift the shoulder blade). Set your posture and stabilise your left shoulder down by taking your left hand to hold under your chair. Rotate your head slightly to the right and gently lower your nose towards your right knee. Nose to opposite knee stretch can be gently maintained for 30-45 seconds, slowly released and repeated a couple of times in a row if desired. Nose to opposite knee can be performed on both sides of the neck.

Upper back/shoulder exercise 7 – Forward reach

To stretch the muscles in your middle back between your shoulder blades, link your fingers together, roll your shoulders forwards and reach out in front of your body. Gently lower your chin to your chest to combine some additional neck stretch exercise.

Chest stretch exercise 8 – Arms behind body

To stretch your chest and assist good posture, link your fingers together behind your back. Raise your arms away from your back and lift your chest at the same time. You should feel a gentle stretch across the front of your chest.

Reset your posture to finish

To complete your neck exercises, roll your shoulders in circles a couple of times, coordinate this action with your breathing and reset your posture with your spine straight and your shoulders relaxed and down.

For more Physiotherapist exercises visit Michelle’s You Tube channel or website at https://www.pelvicexercises.com.au
Video Rating: / 5

Extreme Neck PAIN fixed by Chiropractic Adjustment from Dr Joseph Cipriano DC. First time Y strap chiropractic adjustment. Patient has extreme stiffness and pain in her neck and between her shoulder blades. Full body Chiropractic technique is used to restore function. Soft tissue technique of Trigger Point Therapy is between shoulder blades to relieve muscle adhesions from a poor nights sleep. In the end you see how much range of motion the patient received after her Chiro adjustment.

Located at:

Suite 1117
301 N Main Street
Greenville, South Carolina
29601

To Book an Appointment:

https://www.drjosephcipriano.com/book-online

Facebook: https://m.facebook.com/drjoseph.cipriano

Instagram: https://www.instagram.com/drjosephcipriano/

The Y-Strap Chiropractor! Follow my other social media’s to see more insight on my life!!

Patient instantly feels relief after Dr Cipriano’s Y-strap full spine (Full Body) whole body Chiropractic adjustment. Dr Cipriano’s neck strap adjustment (neck pull adjustment) is very powerful that decompresses the entire spine removing pressure off the nerves to allow the body to heal and function. Dr Cipriano is a full body (whole body) chiropractor that uses a neck strap (y strap) adjustment device to manually decompress the spine. Instant relief after y strap. Loud chiropractic cracks in neck, loud chiropractic cracks in mid back and loud chiropractic cracks in low back. Any crack addict will enjoy.