Orthopedic & Pelvic Health Physical Therapy and Restorative Exercise Blog

Relieve Upper Back Tension

3/4/2014

Below is a video sequence to address spinal mobility and upper back tension. Before you begin, lie on your back with your legs out straight. Notice the contact of the back of your legs, your low back, lower ribs and shoulder blades to the floor. After you complete the sequence, lie on the floor again and notice the change of your muscles and your connection with the floor. Enjoy!

Susan McLaughlin is a physical therapist who specializes in the management of pelvic floor and orthopedic dysfunctions. She is the owner of ALIGN integration|movement in Salt Lake City, UT. Helpful tips and other self care strategies can be found at www.alignintegrationandmovement.com.

16 Comments

Mary link

3/4/2014 11:25:07 pm

Great video, Susan! Thank you for being so generous with your knowledge!

Susan

3/4/2014 11:44:18 pm

Mary,
Thank you for your feedback. I am so glad that you enjoy the blog!

Susan

stacy

3/6/2014 10:51:48 pm

Just curious if you do Skype appointments?

Susan

3/6/2014 11:31:57 pm

Stacy,
Yes, I do skype appointments. Susan

stacy

3/7/2014 10:16:55 pm

Thanks. I sent an email to the email address that I found on the Restorative Exercise program graduates page. I couldn't get the contact function on this page to work with my computer.

Susan

3/7/2014 10:47:24 pm

Stacy,
Message me directly to my email if you would like to set something up:
[email protected]

Susan

stacy

3/8/2014 03:46:44 am

Sent you a message! Thanks.

lafitmodel

3/8/2014 04:56:48 am

This is essentially what Sue Hitzman?melt method does with a roller.
Whole sequence is found in her book Melt Method

Susan

3/8/2014 05:21:15 am

Lafitmodel,
Yes exactly! The half dome side bend is modified from the MELT Method book. I highly recommend the book and the training. So far, I have my hand and foot certification and I love the work! Thank you for your comment, Susan

pain in the neck

3/8/2014 10:59:15 pm

hi susan, thank you for posting the video. i've tried it and i can't even get my arms to lay flat while my hands are behind my head. i don't think my ribcage is low enough either. should i just keep doing this until everything loosens up enough or is there something else i should start with to get loose enough to do this properly?

Susan

3/9/2014 08:10:42 am

Pain in the neck,
Sounds like you have some tightness in your pectoral muscles and upper extremities. You may want to start with the movements I recommend in this post:
http://www.alignintegrationandmovement.com/1/post/2013/11/a-simple-cure-for-rounded-shoulders.html

Hope this helps. Thanks for you question, Susan

pain in the neck

3/10/2014 02:50:24 am

thank you so much, susan. that is exactly what i was looking for. i have another question for you if you have the time. when i'm doing the spinal twist (in biomechanics for bad backs and here: http://www.katysays.com/the-best-abdominal-exercise-youre-not-doing/ ) i feel the stretch mostly in my pecs and upper arms. is that because i'm compensating? or is that what is supposed to stretch? i don't get much of a twist at all in the trunk area. so it doesn't feel like i'm doing it right.

Susan

3/10/2014 06:55:48 am

Pain in the neck,
That is ok that you don't feel a stretch in the trunk, but feel it in your arms during the spinal twist. You may even want to put something under your head for support if your neck extends backward.
Sounds like you are on the right track! Susan

melissa link

3/11/2014 08:21:22 am

I prefer the Franklin balls for this, the pinky balls or tennis balls can be very brutal to the stiff upper back.

Susan

3/11/2014 08:54:50 am

Melissa,
That is so good to know. I have never tried Franklin Balls. Will have to check them out! Susan

Ranald

12/3/2015 12:05:12 pm

Hello Susan, just wanted to thank you for sharing all your wonderful knowledge. After using your exercises for only a short time (in particular with the tennis balls on the spine) I managed to get rid of some persistent lower back pain I had been having for months. Thanks so much. Ranald.

Relieve Upper Back Tension

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