Relief for Your Upper Back, Part 3

In  part 1 and part 2 of this series, we have looked at ways to stretch the chest and strengthen the upper back to avoid the hunch that can develop over time. But the chest and the thoracic spine aren’t the only areas affected by your slouching.

Problem

You’re prone to jut your chin forward when your upper back rounds, which shortens and tightens the back of your neck, while lengthening and tightening the front. Riding a bike, which means you need to look forward while your upper back rounds, will compound this problem.

Solution

Simple neck stretches can offer great relief. If you’ve got neck problems, talk to your health care provider before trying these, and keep comfortable throughout your movements.

In this video, I demonstrate some really easy neck and throat stretches you can do virtually anytime, anywhere (as long as you don’t mind getting some funny looks). Combine these with your chest stretches and upper back exercises, and you’ll be standing taller with more ease.

—Sage

Published by

Sage Rountree

Sage Rountree is author of six books on yoga for athletes, most recently Everyday Yoga.

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