How To Strengthen Your Back, Neck & Shoulders To Prevent Upper Back Pain

How to strengthen your neck shoulders and upper back

Upper back mobility and flexibility

If you sit for long hours at a desk or computer, your posture will suffer and your shoulders and neck will most likely get stiff and painful. The aches and pains come from two things: a weak back and a poor posture. Backache and Upper Back Pain Your back is an amazing collection of bones, ligaments, tendons, muscles, and nerves, put together so as to be incredibly strong and highly flexible. Your back and spine were designed for movement, and from the beginning of time we’ve experienced the need to stretch.   But the demands of modern life, including poor posture and sitting for extended periods of time, at our desks, or in front of our computer screens, have contributed to a rapid de-conditioning of the muscles that support the neck, back and spine. That’s the culprit: we sit in the same position for too long, and our muscles and ligaments become fossilised, resulting in stiffness and pain in the shoulders and neck. Exercises to prevent back pain, correct poor posture and build a strong upper back and neck If you do strengthening movements your back will get stronger and you will feel better. It’s good to start slowly and thoughtfully. Do your strengthening movements only a few times to begin with. You can do more repetitions as you get stronger. Here is an easy and effective exercise you can do if you have stiffness in your upper back from sitting for a long time in the same position: It’s called the Chair Twist, which will help remove stiffness and increase flexibility in your shoulders, neck and spine. It’s a four step rotation exercise to stretch for you to stretch and strengthen your upper back. Follow this simple sequence: 1. Sit upright on a chair, with your legs separated and your feet planted firmly on the floor. 2. Moving slowly, extend your upper back and lean forward while twisting to the left from the waist. Reach your right hand to the front left leg of the chair to stabilize your body. 3. Lift and rotate your torso while keeping your hand firmly on the chair leg. 4. Slowly return to the starting position, and then reach to the right side. Repeat five times in each direction. DO Move carefully—lower yourself to only as far as you feel a distinct stretch. As you become more flexible, you can deepen the stretch. AVOID Lifting your buttocks off the chair. Get this exercise in full graphical detail To visualise the sequence of moves in the chair twist exercise as well as other muscle building and posture correction exercises visit our iTunes and Google Play pages to download our Prevent Upper Back And Neck Pain application for iPhone, iPad and Android Disclaimer The advice in this blog is for informational purposes only and does not constitute medical advice nor does it substitute the diagnosis and advice of a doctor, chiropractic or physician. We recommend you consult a physician before starting any exercise or nutritional program. Please read our disclaimer page. If you’d like to receive futher tips on preventing back pain and notifications about our apps, subscribe to our newsletter Six Stretches To Loosen Your Neck and Shoulders At Work Three Exercises To Strengthen Your Core And Spine How To Choose The Right Back Exercises   The post How To Strengthen Your Back, Neck & Shoulders To Prevent Upper Back Pain appeared first on How To Prevent Back Pain.

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