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Old 06-15-2009, 10:05 PM
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steaner steaner is offline
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Default Upper Back Pain Exercises

Upper Back Pain Exercises


Today's sedentary lifestyle has lead to many health problems, mainly a pain in the upper back. Many people complain about problems like upper backaches. Thus, exercises for the upper back have become necessary to avoid any kind of permanent damage to the spinal cord or the adjoining back muscles.
Upper Back Pain Exercises
Following are some easy to do upper back exercises. Regularly performing the exercises will definitely help in the long run, to lead a healthy life.

Arm Slide
In this exercise, one has to place his back against a wall. Arms need to be placed against the wall, with palms facing outwards. The exercise includes raising and lowering the arms in order to stretch the upper back muscles. The exercise should be repeated 20 times.

Scapular Squeezes
The arms should be held up at the side of the body and elbows bent, in order to perform this exercise. The palms face in the forward direction during the exercise. The arms should be stretched backwards as much as possible. The exercise will stretch the back muscles nicely. The above mentioned action is to be repeated for about 10 times.

Thoracic Extension
The exercise is performed while sitting in a chair. Hands are held behind the head in a way that they clasp the head. In this position, the back is arched backwards. This should be done slowly. The back should be brought to the original position slowly and gently. It thoroughly exercises the back muscles.

Pectoralis Stretch
The pectoralis stretch exercise is to be done in a standing position. A suitable frame or probably a door should be used for performing this exercise. Hands should be raised and placed on the frame of the door. Lean in front, while holding the frame and stretch your back muscles. The body should be brought back to the original position slowly.

Thoracic Stretch
The exercise has to be performed in a seated position. Both the legs should be fully extended and kept in a straight position. The thighs to be firmly held by your hands. This is done to prevent the knees from bending during the exercise. The head is lowered down in order to stretch your back muscles. The head should be held in a lowered position for about 15 seconds. It provides
relief from back pain as the muscles are stretched in a proper manner.

There is another type of the 'thoracic stretch' exercise. In this exercise, your back muscles are stretched by using both the left and right hands alternately. If we start with the left hand, the left side of the upper body should be given a twist. It is done in a way that the left elbow and shoulder are stretched forward onto the right side. The stretching should be done for 15 seconds. The same action is repeated with the right hand. In case of the right hand, the elbow and shoulders should point to the left side.

Midtrap Exercise
This exercise is done while lying down on the stomach. A pillow is needed for this exercise. It should be placed under the chest and the hands need to placed sideways with palms facing the floor. The arms should be raised as much as possible. In the process of performing the exercise, the shoulder blades get squeezed and help relieve any pain.
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Old 05-20-2010, 06:55 PM
grehamjones grehamjones is offline
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You can take Sit on a chair. Clasp both arms behind your head, gently arching backwards and look up. Stand in a door way and place your hands on the door frame. Next, lean forward, letting the muscle in your chest stretch and tighten. Hold for 15 seconds and release.This exercise repeat this exercise in few 3 times. You will need a flat firm surface and a pillow for this exercise.
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Old 06-11-2010, 04:12 AM
mjecson mjecson is offline
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Generally this pain is occurred to the person who have to sit in the chair in the office or in the business and there is no moment of the body for more than 2-3 hours. Actually for that you can do the best exercise regularly after office time or before it. I hope it will definitely help you.
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Old 07-09-2010, 04:23 AM
ravee ravee is offline
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Thanks, some in formations are helpful to understand backpain
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Old 09-15-2010, 09:13 AM
maxmartan maxmartan is offline
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If it's more shoulder pain, then try doing some shoulder rolls. They helped me a lot for upper back pain. Do you work at a computer? If you do, then find some exercises for desk jockeys, as poor posture can be a common cause of back pain.
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Old 12-06-2010, 07:12 AM
joshrego joshrego is offline
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Exercise for cases of upper back pain can help a number of reasons. First, the exercise of the upper back, especially before and after exercise or physical activity can be extracted from the muscle and reduce the tension that contributes greatly to prevent stress and tissue damage. In addition, upper back pain exercises can strengthen the upper back and increase flexibility. This is important because with more strength and flexibility not only reduces pain episode, but also helps prevent further episodes of back pain injuries.
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Old 12-09-2010, 06:14 PM
micgalnixon micgalnixon is offline
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Upper back pain is also a slow curable disease . When Human has Bad method to sleep or the wrong method of to carry weight then the upper back pain is evaluated . Here you are provide such a good tips for its exercises .
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Old 02-07-2011, 11:21 AM
rhinocox rhinocox is offline
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Exercises of the upper stage of back pain at home can be a simple and effective to relieve pain and discomfort of these problems, as well as benefiting from the upper back on a number of ways to minimize future problems or recurrent. There are a number of exercises that can help people with this type of pain, and because most of them can do at home, you will not have to go to the unnecessary inconvenience to benefit.
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Old 02-07-2011, 02:58 PM
marklevis marklevis is offline
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The information which you have given regarding the upper back pain is very nice and also understanding. It will also help me as well as others for knowing the complete information regarding it. I am very much impressed by this.
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Old 02-24-2011, 06:41 AM
smithburt21 smithburt21 is offline
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Its right that This pain occurred due to the sitting on the chair as long in office. You posted really a good exercises which effects a lot for those person who screaming with back pain.
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