Neck, upper back, and shoulder stretches and mobility

Valmont

I previously had problems with my back stemming from extremely inflexible hips (my own assessment) and after six months of stretching the improvement in my posture, flexibility, and general stiffness has been immense. Combined with more regular core work my lower back has been feeling very strong. However, now I want to move on to my neck and upper back; I have some stiffness and inflexibility that I would like to gradually remove with some stretching that I can do every day. All I can think of at the moment is the usual tilt of the head at various angles but I was wondering if anyone knew of some more dynamic and effective stretches designed to target the deep muscles of the neck and upper back? Thanks in advance.

Brian?

What you're realty asking is how to increase your thoracic and shoulder mobility .

http://www.marksdailyapple.com/how-to-improve-thoracic-spine-mobility/#axzz3YkJZjc4d

http://www.marksdailyapple.com/how-to-maintain-shoulder-mobility-and-scapular-stability/#axzz3Z7hg5AXd

blatantrereg

The scapular wall slides referred to in the second link above are good but you might find them very challenging if you have bad shoulder mobility. I found that lying on my back and holding the positions at start/middle/end of the movement was a good way of building to them, with hands under bottom of the sofa to be able to hold the position.

If you find them hard you might find it beneficial to do bodyweight rows from the side of a table etc also.

I had experienced frequent minor but noticeable upper back pain on waking for some time. This disappeared pretty quickly after I started doing both the above.

I've tried the scap push ups and don't really get how they are supposed to be helpful. Possibly wasn't doing them right.

atilladehun

I use this. https://www.youtube.com/watch?v=J3lQQieptsI

It's a god send

Valmont

Brian? wrote: »

What you're realty asking is how to increase your thoracic and shoulder mobility .

http://www.marksdailyapple.com/how-to-improve-thoracic-spine-mobility/#axzz3YkJZjc4d

http://www.marksdailyapple.com/how-to-maintain-shoulder-mobility-and-scapular-stability/#axzz3Z7hg5AXd

Ah! I failed that test miserably! I just wanted to loosen up my neck and now I find my spine needs work. Crap.

Valmont

I bought a foam roller today so I'll try the exercises for my thoracic spine along with the neck and hip exercises I already do. Maybe in a few weeks I'll be fully mobile but odds are I'll find some other bodily component that doesn't move as it should!

Brian?

Valmont wrote: »

I bought a foam roller today so I'll try the exercises for my thoracic spine along with the neck and hip exercises I already do. Maybe in a few weeks I'll be fully mobile but odds are I'll find some other bodily component that doesn't move as it should!

Ankles next .

Valmont

Valmont wrote: »

Ah! I failed that test miserably! I just wanted to loosen up my neck and now I find my spine needs work. Crap.

Ohhh I passed it. phew I suspect there was time not too long ago I would have failed

my massage person told me a good stretch was standing back to a wall, hands at the sides, arms locked straight, slowly bring them up keeping wrists to the wall and trying to get them over head...


could be in that link already....

fits

I am doing Pilates classes given by physios twice a week now. Lots of stretches for neck and shoulders. Too many to mention.

Valmont

I've been doing the daily apple's thoracic stretches for a week now with my shiny new foam roller and I have a few questions:

1. Is it OK for my back to crack? It feels good but I didn't think your spine was supposed to crack like your index knuckle.

2. The test in the link seems to be dependent on shoulders too or am I only failing because of my thoracic spine mobility?

3. How does the thoracic spine help with neck muscles? My neck stiffness is much better but I can't be certain it's because of the exercises instead of the passage of time (it stiffened up after I did a military press with poor form).

I really like the foam roller for my hips - very painful but it feels great afterwards.

Valmont

I have a suspicion I failed the thoracic spine mobility test because of my arm/shoulder flexibility. One more problem to fix!