Yoga For Upper Back Pain
Upper back pain may occur anywhere from the bottom of the neck to the bottom of the ribs.
Your ribs are attached to a long, flat bone in the center of the sternum, called the sternum, attached to the back and wrapped around the back. If the nerves in the area are crushed, irritated or injured, you may feel pain in other parts of the nerves, such as your arms, legs, chest and abdomen.
The upper back pain (called the thoracic vertebra) have:
12 vertebrae. These bones are attached to the chest. They form the longest part of the back.
An inter vertebral disc that separates the disc and absorbs the impact while moving.
The muscles and ligaments that hold the spine along.
Upper back pain is not as common as low back pain or neck pain because the bones in this area of the back do not bend or move like the bones of the lower back or neck. Instead, they use ribs to keep their back stable and help protect vital organs such as the heart and lungs.
When you read this, please pay attention to your posture. immediately. If your habits are the same as most Quartz readers, then read this habit on your phone, with your head bent down and your neck tilted forward. It is likely that your shoulder blades are far from your spine, just like two teenagers who don't want to see them next to their mothers.
Many of us take this position many times a day, participate in our work and social life, take our mobile phones in turn, lest we put them on the street, or read madly as we keep in touch with the world. Send a text message.
Although the public's essays reflect all of these phone time's interest in our relationships and social life are exhausted (because really, what can we do but can only adapt?), what we do for our bones Much less. Buildings, especially the health and strength of our neck and spines.
New Zealand masseur Steve Auguste said: "When you look around, you can see that most people's heads are arranged vertically in front of their bodies." He called this posture "iHunch "And explain that unless someone takes steps to undo the curve, the spine will lock in that position, the hump that is traditionally called the mattress. In the past, Hunches was almost completely connected to the elderly. He said that these days, iHunch is an epic question - even the children who came to see him are developing this problem.
“There is now enough evidence that upper back pain may soon eliminate lower back pain, which is the most common spinal disease in the well-developed, computer-savvy world,” he told Quartz At Work.
The mechanics of the body helps explain this problem. A person's head may weigh 12 pounds. (5.4 kg) when it is in a neutral, upright position. However, when the head is tilted forward, it becomes relatively heavy: at 45 degrees, gravity makes the 12-pound ball feel like 48 pounds. (22 kg) anchor. This strain compresses each joint of the neck and can cause headaches and stiffness, nervous nerves, and pain in the firing of the arms and neck.
Poor posture can also affect your mood and ability to think, just as your mood and health will affect your posture. For example, we know that taking a physical gesture related to sadness and insecurity can introduce a corresponding mental state.
In a commentary by the psychologist Ann Cuddy in the New York Times, the impact of phone use on a person's posture is less self-confident. The irony is that, as she pointed out, our palm-sized computers allow us to work anywhere, making us a shape that can make people less productive.
Fortunately, within a few years, technology may change and our cell phone screens will be replaced or supplemented by projection displays or augmented reality, eliminating the large number of issues we currently need to use smartphones or laptops.
Prior to this, August recommended a multi-modal approach to correct the problem. Your intervention may include intensive exercise and massage, or self-treatment with a roller or a backing plate.
Deborah Wolk is a yoga teacher in New York. His studio is Samamkaya Yoga Care&Scoliosis Collective, which specializes in back pain and bending thorn yoga. It is believed that people can correct the curved upper spine through consistent yoga practice. The right teachers depend on their personal circumstances.
She recommends limiting the time you stay in one location, whether it's reading a mobile phone or a book (remember?) or typing on a computer. She explained that no position is bad for you. When we strolled in an unnatural position for too long, the problem began.
In the video bellow , Walk shows some simple yoga poses that can stretch and release the upper back, neck, shoulders and overworked iPhone thumb. Everything can be done at home or at work using items that you may have been lying around. For example, she replaced the yoga block with Amazon's transport box and replaced the yoga rope common in Iyengar Yoga classes with the edge of the door frame.
Postures are sorted by intensity, so you can try them as a series, even ending in a savasana, or you can pick a pose on a single point basis.
Best Yoga For Upper Back Pain
#01. Tadasana (stance)
Leaning against the wall, the hips are facing the wall and the ankles are a few inches away. Keep your feet apart. Lift your foot from the ground toward the torso. The tailbone is pulled down to the ground, and the pelvis is directed downward toward the body, extending through the spine to maintain its natural curvature. Roll your shoulders up toward your ears and lower them to your hips. Focus on breathing.
Inhalation; arms raised to the sides, shoulders touching the wall, palms facing forward, stretching and stretching the torso. Exhale; put your arm down. Repeat 5 to 10 times; relax.
Inhale; lift your arms up with your palms parallel, making sure your shoulders are pressed down toward your hips. Exhale; pull your arm down to the body. Repeat 5 to 10 times; relax.
Benefits: Regular practice will open the upper back, please tighten from the shoulders, expand the chest, improve breathing ability.
#02. Gomukhasana (bull face pose)
Leaning against the wall, the hips are facing the wall and the ankles are a few inches away. Keep your feet apart. Lift your foot from the ground toward the torso. The tailbone is pulled down to the ground, and the pelvis is directed downward toward the body, extending through the spine to maintain its natural curvature. Roll your shoulders up toward your ears and lower them to your hips. Focus on breathing.
Inhale; lift your right arm over the top of your head. Exhale; bend the right arm from the elbow and place it behind the upper spine with the palm facing the spine.
Inhale; lift the left arm up and bend the elbow, and grasp the right elbow with your left hand.
Keep your posture deep, stretch your spine, and open your chest every time you inhale. Keep an opening every time you exhale. Keep your posture 5 to 10 breaths; release. Repeat on the left arm; relax.
Advantages: This posture strengthens the shoulder and extends the upper spine, releasing tension around the shoulder.
#03. Parighasana (Gate pose)
Standing on the knees, the toes curled up or curled up, and the hips were separated. Set your left foot and your feet aside to make sure your right foot is flush with your knees. Put your arms on your waist and take a deep breath in this position.
Inhale; raise your arms and palms in parallel. Exhale; bend the spine to the left, pull the left arm down to the thigh, lift it to the right, and let the torso move to the lower left.
Keep your posture 5 to 8 breaths. Inhalation; release posture. Repeat it on the other side.
Advantage: This increases lateral extension and opens the sides of the upper chest and shoulders.
#04. Cat cow pose
These combined yoga postures help to warm the entire spine while stretching the rhombus and trapezius muscles to relieve the tightness of the upper back.
Start with the desktop position of your hands and knees. Place your shoulders on your wrist and place your hips on your lap.
While inhaling, the tailbone is tilted toward the sky, and the abdomen is lowered toward the floor to enter the cow's posture. Squeeze your shoulders and keep your neck long. Feel the belly stretched.
Exhale and turn your spine to the sky to the cat. Pull your navel up to your spine, while squeezing your chin to your chest and staring at your abdomen. Press the ground and feel it through your mid and upper back.
Continue to flow between your cow and cat poses for 8 rounds of breathing.
#05. Threaded needle posture
This posture helps relieve tension in the diamond, trapezius and shoulders.
Starting from the desktop position, place your wrist under your shoulders.
Inhale as you lift your right arm from the mat and twist it toward the sky.
Exhale and place your right arm under the left arm. Place your right shoulder and temple on the mat.
Move your left finger toward the top of the mat and feel the inside of the right shoulder blade.
Hold 8 slow breaths, then return to the table and switch sides.
#06. Double v pose
This posture relieves the tension of the diamond, the trapezius, the latissimus dorsi, the shoulders and the neck.
Put a piece on top of the mat and lie on your stomach.
Support your forearms and absorb your abs.
Turn the right forearm over the mat so that the finger points to the left side of the mat.
Turn the left forearm to the front of the right forearm and the left finger to the right side of the mat. Turn the chest so that it is directly above the forearm.
Extend your finger to the edge of the mat so that the arm passes straight through the chest.
Let your forehead rest on the block and close your eyes. Hold 8 breaths and then switch sides.
#07. Child's posture
This posture stretches the muscles between the ribs and helps to release the tension in the strain.
Start with your desktop position, hands and knees.
Put your feet together and extend your knees to the edge of the mat.
Put your buttocks back on your heel, then point your hand toward the top of the mat and lower your chest toward the floor. Let your forehead rest on the mat.
Place your hands on the right edge of the mat, then gently press the hips to the left and feel the left side stretched.
Hold 8 breaths and then switch sides.
#08. Eagle arm posture
This binding pose eases the tension between the diamond, the trap and the back.
Kneeling on your mat, legs close together, hips resting on the heel. Engage your abdominal muscles.
Wrap your right arm in the lower left and wrap your forearm to touch the palm of your hand. If this is not possible, place each hand on the opposite shoulder.
Lift your elbows flush with your shoulders and press forward on your forearms. You should feel through the upper back and shoulders.
Keep 8 breaths.
#09. Puppy pose
This posture relieves the tightness of the trapezius, strain, anterior serratus, chest and shoulders.
Start with the desktop position where the hips are stacked on the knees.
Keep your hips stacked with your hands facing the top of the mat and lowering the chest towards the floor. Put your forehead on the mat to rest.
Feel through your strain, shoulders and chest. Keep 8 breaths.
#10. Rabbit pose
This posture relieves tension throughout the back and shoulders.
Start with your desktop position, hands and knees.
Put your legs together and let your hips cling to the heel. Then, reach your hand on the top of the mat and place your chest on your thighs to get into the embryo.
Extend your arms to your feet and turn your palms down to grab the heels. Place the lower bara on the chest and gently place the top of the head on the mat.
Keep your heels and inhale to lift your hips into the sky. Make sure your chin stays wrinkled and avoid putting any weight on your head. You should feel the extension of the entire spine.
Hold 8 breaths and gently put them back into the embryo.
#11. Supine distorted posture
This posture relieves tension in the spine and chest and shoulders.
Lying on your back and holding your right knee on your chest.
Extend the palm down to the right with the palm facing down.
Use your left hand to guide your right leg through your body into your supine twist. Make sure your right shoulder is on the ground. Gaze on the right or directly on the ceiling.
Hold 8 breaths and then switch sides.
#12. Support fish pose
This restorative yoga posture is perfect for turning the chest and shoulders to reverse the driving, sitting and looking at the phone.
First place the yoga block at the lowest or medium height on top of the mat. Then place another block below it on the same height so that it goes straight down to your mat. These blocks should be a few inches apart.
Sitting about a foot and a half in front of the bottom. Then, use your hands to lower yourself onto the bricks. The bottom stop should be placed between the shoulder blades and the top stop supports the head.
Place your palms next to your body with your palms facing up. Pull your legs on your mat. Close your eyes and relax for 2-5 minutes.
Video : YouTube By Yoga With Adriene
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