10 pieces to wake up your upper back

Every now and then I subtly catch myself in my shoulder blades while I sit with my laptop, at long conferences, or even waiting for the airport. It feels surprisingly satisfactory, almost like a mini reset. In the end I learned why: my shoulders were constantly in a rounded, forward slump and that little squeeze was the way my body to wake up my upper back.

After a while I realized that I was not alone in the desire for a release of the upper back. As a yoga teacher I hear more and more students ask for “upper back opening” practices. The students vary in age and professional or now business customers, students, parents who stay at home, even athletes are but they all reflect the same need.

That is probably because the upper back is not only tighter because of how we sit or work; It also reflects how we feel. Research shows That an upright position is associated with a higher self -confidence, a better mood and lower levels of fear, while packed or rounded attitude tends to strengthen negative emotions and fatigue. It is easy to forget our lifestyle – including how we sit and scroll – confirm our physical and emotional situations. And that is why the upper back deserves more attention than usually.

Anatomy of the upper back

What we call the upper back is the thoracic spine, which runs from the base of the neck to the bottom of the rib cage. It naturally bends slightly forward and is designed to enable you to turn and reach. The thoracic spine not only supports the shoulders and neck, it also adheres to the ribs and gives your lungs the room they need to expand.

See the upper back as the belts of a backpack. When you put the belts evenly in balance, your shoulders naturally retreat and down, your breast lifts somewhat and the weight of your head and neck feels evenly supported. It creates space to breathe and gives you the freedom to move easily.

But if the belts slide forward, the load shifts. The neck and shoulders are forced to enter into extra work, which leads to tension and tension.

10 pieces to wake up your upper back

Releasing tension in the upper back helps improve your posture and contributes to the easier movement in daily life. These pieces help you with this.

1. Eagle Arms (Garudasana)

How: Sit or stand high. Reach your arms for your chest. Wrap your left arm over your right side and crosses the elbows. Bend your elbows and press your forearms and backs of your hands together. Lift your elbows from your chest in eagle arms. Stay 5-7 breaths and then change lace.

2. Cat-Cow variation (Marjaryasana-Bitilasana)

How: Come on your hands and knees. As you inhale, lift your chest and bend your upper back into the pose of the cow. As you exhale, pull your shoulder blades apart, lower your back, lower your chin to your chest and press your hands into the mat pose. Repeat for 6-8 breathing rounds.

3. Supported sitting twist

How: Is crossed on the mat or a block. Place your right hand on your left knee or thigh while turning to the left and place your left hand or fingertips on the mat outside your left hip. Stay 5 breaths on each side.

4. Turn the needle posture

How: Come on your hands and knees. Slide your right arm behind your left wrist and let your right shoulder and cheek rest on the mat. Keep your hips stacked on your knees. To enlarge the piece, gently press your left palm in the mat. Stay 5 breaths and then change lace.

5. Half Lord of the Fishes Pose (Ardha Matsyendrasana)

How: Sit crosses on the mat. Cross your right knee over your left hand and plant your right foot on the mat. Draw your feet a little closer to your hips. Place your right hand on the mat outside your right hip. Breathe in and reach your left hand to the ceiling. Breathe out and lower your left elbow to your outer knee. Press your knee and elbow together. Turn to the right and turn your gaze over your shoulder in half the fish. Stay 5-7 breaths and then change lace.

6. Fold fold with bound arms (Baddha Hasta Uttanasana)

How: Stand apart hip width with your feet. Connect your fingers behind your back, straighten your arms as much as possible and scoop forward from your hips. Let your hands reach to the ceiling while leaving your head to the mat. Stay here 5-7 breaths.

7. Cow Face Arms (Gomukhasana)

How: Sit in a comfortable position. Reach your right arm aside with your palm to the wall behind you. Breathe out and bend your elbow so that your right hand is behind your back. Breathe in and reach your left arm to the ceiling with your palm to the wall in front of you. Bend your elbow and reach for your right hand, clamps hands together in cow wall arms. If they don’t meet each other, grab a belt or towel between your hands. Stay here for 5-7 breaths and then change lace.

8. Baby Bay Massiah (Bangjasana Ardhâsan)

How: Lie down on your stomach with your elbows bent and your palms flat on the mat under your shoulders. As you inhale, lift your chest a few centimeters from the mat and pull your elbows to your ribs. Leave your shoulder blades away from your ears in Baby Cobra. Stay here for 5-7 breaths and then let go.

9. Supported bridge position (Setu Bandhasana)

How: Lie on your back with your knees bent and your feet flat on the floor. Lift your hips of the mat and place a block on the lowest or medium -sized level under your sacrum. Let your weight rest on the block. Relax your arms on your sides and pull your shoulders to the mat in supported bridge keeping. Stay here for up to 1 minute and breathe in your chest.

10. Fishing pose (matsyasana)

How: Lie on your back, support yourself on your forearms and pull your elbows to your rib cage. Lift your chest and carefully let your head back, let the crown of your head rest on the mat in fish. Stay 5 breaths here and then let go.