Sick of the look and feel of your “hunch back” posture? Try this!
Nobody wants to develop a hunched forward middle back. A rounded middle back is a stuck middle back. It puts an unnecessary tension load on the muscles that run from your neck to your upper middle back… In addition to causing unnecessary stress load on your lower back.
So get your middle back moving with whatever frequency of chiropractic adjustment is necessary for you… and use this foam roll technique to improve your postural alignment, your comfort, and your range of motion.
From the seated position on the floor in front of foam roll with at least a 6 inch diameter, just about any length is fine…Turn the foam roll so that it is perpendicular to your spine. Bring it close to your body so that when you lay on it, it lands on the lower part of your ribs.
With your knees bent and feet flat on the ground, lay back against the roll as you support your head with your hands. In time, you will probably be able to do this comfortably without supporting your head.
Now roll your middle back from the lowest part of your ribs to the top of your shoulder blades, back and forth, until you feel your spine is warmed up. It’s normal to get some pops and clicks as joints that are nearly stuck are forced to move. Do not roll below the ribs.
Now stop somewhere close to the lowest part of your shoulder blades, where you feel the most stuck. Put your hips down on the ground and extend your body back over the roll. You can continue to support your head with your hands, or not… but do not lift your head up from this point forward as you can cause sprain/strains of the neck.
Early on, you may not be able to handle it for much longer than a half a minute or so. Do this daily for two weeks and you will work up to 10 minutes, and actually enjoy it.
When you’re ready to call it quits or 10 minutes (which ever comes first), keep your head back and roll your body to the side to come off of the roll.
That’s it! You now know how to take a daily break on the foam roll and progressively decrease the roundedness of your middle back, improve your posture, and decrease pain in your neck and back.
Remember, when your alignment is less than perfect and/or you have suffered recent injury, joints get stuck, soft tissues have memory for what doesn’t work, and we can help.
Contact us at new back chiropractic today. We can help you move better to feel better for life.
If you suffer from back pain and neck pain more than you would like, take these three simple steps to move better, feel better, and enjoy life better:
- Schedule: reserve a 30 minute consultation with the doctor.
- Discovery: receive an examination with any necessary digital x-rays to find a solution for lasting relief.
- Relief: start moving better and feeling better for life!
In addition to these exercises, chiropractic care from New Back Chiropractic in Santa Ana can help re-establish your middle back to a more flexible and stable place. The result is a body that moves better, feels better, and enjoys life better. Contact us today to set up your initial consultation and start feeling better today!
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