How to develop the flexibility of the upper back and why it is needed

The lack of activity and long hours spent in one position, enslaves the thoracic spine. This is bad for the breath and the lumbar and cervical spine health. But with exercise can reduce the harm caused by a sedentary lifestyle, improve flexibility and posture.

Enslavement of the thoracic spine is unhealthy for two reasons:

1. difficulty breathing. Each vertebra is connected to the thoracic ribs that are involved in breathing. The lack of mobility in the thoracic spine prevents breathe deeply and freely.
2. There is pain in the lower back and neck. To compensate for the enslaved thoracic spine, become too mobile cervical and lumbar spine, which is detrimental to their health.

Before you start to exercise, check first to see how much you need them.

Tests on the mobility of the thoracic spine

1. Lie on the floor on your back, bend your knees, keep your lower back to the floor. Extend arms straight above your head and place your wrist to the floor. If the wrist do not reach the floor or off the loin, then mobility is not enough.

2. Stand up straight with his arms crossed on his chest so that the wrists were on opposite shoulders. Rotate shoulders first in one and then in another direction. Taz thus should remain in place. Ask a friend to evaluate from the back, there are no restrictions when turning in any direction.

If you lack mobility or have limitations to fix it help following exercise.

Exercises for the development of mobility

Exercise on a roll

We have already told how to roll out the massage rollers. This device is perfect for the development of mobility in the thoracic region.

Technique exercises

• Lie on the roller, placing it under the thoracic spine.
• Cross your arms, bend your knees.
• With breath post Back Case, by reaching the top to the floor. Does not bend back, the movement takes place in the thoracic spine.
• On exhalation return the body back.

Repeat this exercise 10 times. Do it slowly and carefully.

The deflection in the thoracic standing

Technique exercises

• Stand up straight with your feet together and arms pull over your head.
• Take a deep breath.
• On the exhale, leaning backward, bending at the thoracic spine.
• Not to use lower backBefore deflection Squeeze your buttocks and hold the tension throughout the exercise.

Repeat the exercise 10 times. Perform slow stopping in an extreme position for 2-3 seconds. Monitor the deflection and not engage the lower back.

Twisting on the floor on all fours

This exercise will help develop a rotational mobility.

Technique exercises

• Drop down to the floor on his knees, put one hand on his elbow in the middle between the legs, remove the second head.
• Slowly follow the twisting in the direction of the hand that is behind the head.

Perform 5 reps of this exercise in each direction.

Turn towards

Technique exercises

• Sit on the floor on your heels, get hands behind his head.
• Make a turn to the side at 45 degrees or less.
• Tilt your body to the side so that one arm has appeared at the bottom.
• Right enclosure and return to starting position.

Repeat this exercise 5 times in each direction.

If you have restrictions in some way, use the following exercise to fix it.

Correction mobility restrictions

Take a double massage ball. Instead he has two tennis ball can be used in the usual wear. Put the balls under the thoracic spine, placing them diagonally.

If you have a limit when you turn to the right side, place the balls so that the right was lower. If the restrictions on the left side - on the contrary.

Technique exercises

• Lie on your balls, lower pelvis on the floor, bend your legs at the knees, and his hands behind his head clean.
• Follow ups of the pelvis, or go out into the gluteal bridge. You can do the exercise without weight. But for better study take in hand dumbbell or kettlebell.
• Do this exercise 5-10 times, and then a little slide to balls lying on the other section of the thoracic spine. Work through each section.

If you will develop the mobility of the thoracic spine, you can reduce the harm caused by a sedentary lifestyle, improve flexibility and posture.