Practice yoga poses to help strengthen and stretch your upper back. Learn from a registered yoga teacher, especially if you are recovering from back or neck injuries, or if you have a condition of the spine. Yoga should create a sense of well-being in both the body and mind, so listen to your body as you practice poses. Modify or skip poses that cause discomfort. Take complete breaths through the nose during your yoga exercises.
Staff Pose or Dandasana
From a seated position, stretch your legs straight out. Keep your legs together and point your toes up so the bottoms of your feet face the wall in front of you. Place your hands on the floor next to your hips. Allow your fingers to point toward your toes. Sit up as tall as possible. Yoga Journal recommends contracting your thigh muscles with a slight inward rotation toward the floor. You should feel your back muscles strengthening. Your spine is the "staff" straight up and down in dandasana. If you cannot sit up straight, then raise your pelvis up by sitting on a folded blanket or yoga wedge. Hold for seven to 10 breaths.
Seated Forward Bend or Paschimottanasana
Seated forward bend stretches your shoulders and spine. You may want to avoid this pose to prevent fractures if you have osteoporosis, according to the National Osteoporosis Foundation. As with staff pose, prop yourself on a pillow, wedge or blanket if you feel rounded in your back when you reach into the stretch. From staff pose, inhale as you raise your arms straight up. On your exhale, hinge from your hips, folding your upper body toward your legs. Let your hands come down to your legs or feet. Avoid allowing your shoulders to shift toward your ears. Breathe deeply into the pose for seven to 10 breaths.
Cat Pose or Marjaryasana
Cat pose can stretch your entire spine and back, including the upper back and neck. Prop yourself onto your hands and knees so that your shoulders line up over your hands and your hips over your knees. Pull your belly and back upward toward the ceiling. Allow your shoulder blades to move slightly apart. Tuck your tailbone down and bring your chin toward your chest. Breathe for five to seven breaths, then release, allowing your belly to sink toward the floor and your chin to tilt upward, without throwing your head back. Inhale here, then exhale back to cat. Move back and forth between the two positions for up to a minute.
Bharadvaja's Twist
The KundaliniYoga.org website stresses the importance of maintaining a flexible spine for overall health. Try Bharadvaja's twist to improve your spine's flexibility and health. Start in a seated position with your legs folded underneath you. Shift your hips over to your right, bringing them to the floor. Your legs should form a rough "M" shape. Your knees should point straight ahead and your feet behind you, at a slight angle. Maintain an erect posture as you bring your left hand over to the outside of your right thigh. Rest your right hand on the floor behind you, or wrap your arm around your waist so your hand can touch the top of your upper, left thigh. Hold for seven to 10 breaths on each side.
Member Comments