Judul : yoga stretches for upper back
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yoga stretches for upper back
hey everybody, it’s doctor jo. as you cansee, bailey had a late night last night. but anyways, i've had a lot of questions askingabout some more upper back exercises fro stretching and strengthening. i have a video of ys , tsand is on a swiss ball, but if you don't have a swiss ball, here's some exercises and stretchesfor you. let's get started. the first stretch is just gonna be a thoracic upper back stretchwith a chair. this one might be slightly too
yoga stretches for upper back , high, you might want something a little lower,it's gonna work ok for me, but just put your hands kind of behind your back, and lean back.just kind of stretching it out. try to relax it if you can and hold it for about 30 seconds.once you get that 30 seconds in, come on back up. and do that 3 more times. just stretchingout and coming back up. the next ones are
gonna be on the floor. so next you're gonnastretch out your chest or your peck muscles. if you have a foam roll, that works great.you can get it at probably walmart, amazon anything like that. just kind of get it underneathyour back just right along your spine. come down a little bit so you can rest your head.and if they're really tight, just doing this you might feel your stretch. if you don'tfeel much stretch with that, you can kind of straighten your arms all the way out. anddon't let bailey jump on you. aww she's coming in for a kiss... now that bailey's gone wewill proceed. so as i was starting to do, if just the elbows aren't enough, then youcan straighten your arms all the way out. and just let it stretch. hold it there forabout 30 seconds. if that's still not quite
enough for you, bring your arms up behindyour head and then just let your elbows drop down. this is a pretty big stretch, so ifit's actually painful, don't quite go to this step yet. if it's not painful and it justfeels really good, then you can hold it here for 30 seconds and then come back up and thendrop it back down again. next you're gonna roll over onto your tummy. if you have a towelor something, this is good to kind of protect your forehead so you don't get "carpet forehead"when you're lying down. this is just gonna be a ts in prone, this is the one where ihave a video on the swiss ball. so if you wanna be a little more advanced than this,you can get a swiss ball and check out that video. just put this right here on your foreheadand put your arms straight out. and then bring
them up, squeezing your shoulder blades together.hold it there for about 2-3 seconds and then slowly come back down. try not to go quickand just drop them down, but come slowly up, hold it there, and then come back down. sojust doing about 10 or 15 of those, hold, hold, hold. come back down. and then workyour way up to 2 to 3 sets. and the next one, like to call the snow angels. this was shownto me from a pt friend named phil when i was rehabbing my shoulder. so what you want todo, is you want to have your elbows bent just a little bit. lying out flat, almost likeyou;re getting ready to make a snow angel. you can put your legs all the way down, orbend them up, but try and push your elbows and your hands down into the ground, and you'rejust gonna slide while you're pushing down,
up as far as you comfortably can without eitherone of them coming up. once they start to feel like they're trying to come up, thencome on back down. so pushing down, trying to keep your back down and everything niceand flat against the floor. only do about 10 of these, maybe 2 sets of ten, but don'tpush these too much. the next one, another stretch. we call this long sit, with yourlegs out in front of you and straight. your gonna roll your chest in and down, and thenjust punch your shoulders forward. taking the fists and reaching as far as you can,and curling, you want there to be a curl in your back. so dropping everything down, stretching,holding it for about 30 seconds, and then coming back up. the last exercise is birddog or quadruped. a lot of people call these
bird dogs because it looks like a dog pointingat the bird. so basically you're just gonna do your opposite arm and opposite leg, keepyour back nice and flat here. no arching down or up, and bring one arm out and one leg outso opposite sides. nice and slow. try and keep it controlled. going out, and comingback in. if you have to, if you feel like you're coming down, and dropping really quickly,or having to move quick to come back down, you're probably not quite ready for theseyet. so just start with about 5-10 on each side and then work your way up from there.so there you have it. as you can see again, bailey's worn out from all the exercises wejust did. if you have any questions, leave them in the comments section, and if you'dlike to check out some other videos, and more
pictures of cute bailey, go to askdoctorjo.com.don't forget to follow me on facebook and twitter, and remember be safe, have fun. andi hope you feel better soon!
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