EXERCISE OF THE WEEK: THORACIC EXTENSIONS!
Life is changing once again as our kids return to school, as we return to our offices, or as we begin a new adventure helping our little ones navigate “virtual learning”. This probably means you are spending more time sitting hunched over at a desk or computer, and we all know what this means – UPPER BACK PAIN.
Today’s exercise helps to combat this upper back pain by reversing the flexed posture, opening up the chest, and providing movement to a stiff area. Perform this exercise frequently to prevent pain from the prolonged rounded back posture and don’t forget to take movement breaks throughout your day.
Instructions: Begin sitting in an upright chair (a dining room chair or office chair works the best). Interlace your fingers behind your neck to stabilize your neck. Lean back over the chair while trying to reach your elbows toward the ceiling. Remember the goal is to get movement in your upper back so try not to move your lower back or neck/head. Hold for a second then slowly move back to the starting position and repeat 15-20 times every hour throughout your work/school day.
Changes and transitions in our daily routines can be stressful but keeping your body moving can help to relieve tension in the body and the mind. As you navigate the new work and school environments for yourself and your children, remember you are not alone and we are all just trying to do our best with the situation we have been given.
If you are dealing with pain related to sitting at your work or school station, call Life Changes Physical Therapy today. Along with providing pain relief interventions, we can assess your set-up and provide ergonomic interventions to help you create a space that works best for you and your body!