POPSUGAR Fitness

Relieve Hard-to-Reach Upper-Back Tension With Yoga

May 1 2014 - 4:18pm

That sweet spot between your shoulder blades can be a minefield for knots, stress, and tension — especially if you sit at a desk all day. Don't be so quick to shell out cash for a massage every time you're feeling tightness in this hard-to-reach zone. Roll out your mat, and try these yoga poses on your own instead. These moves can help dissipate that tension, and as an added bonus, you'll feel calmer and more relaxed immediately.

Source: Shutterstock [1]

Standing Forward Bend

Whenever I'm feeling stressed or tense between my shoulder blades, Standing Forward Bend is the first shape I take. To offer the biggest release to your upper back, grab opposite elbows once you take the full expression of the pose. You will feel a huge opening across your back that might feel a little overwhelming at first, but as long as you're feeling comfortable (and safe), simply stick with it, and breathe into the space.

Source: Laughing River Yoga Studio

Cat-Cow Pose

Warming up your spine with a round of Cat Pose to Cow Pose can loosen up tightness in your upper body and relieve pressure in your neck. Pay special attention to aligning each movement with each breath to get the most out of this effective asana.

Source: Megan Wolfe Photography [4]

Warrior 2

Warrior 2 is the most active (and surprising) posture of the bunch, but with proper technique, it can have huge benefits on a tight upper back or closed-off chest. As you lay the foundation for this pose, bring awareness to your shoulders and arm placement.

Source: Louisa Larson Photography [7]

Wide-Legged Forward Bend C

Wide-Legged Forward Bend C strengthens and stretches your spine while calming your mind — in short, it's a great way to relieve a mild backache. Be sure to keep your hands pressing together, engaging your arms for the entirety of the pose. This way, your shoulders won't have the opportunity to creep up toward your ears, and you'll find the biggest upper-body release possible.

Source: Louisa Larson Photography [8]


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http://www.fitsugar.com/fitness/Yoga-Poses-Upper-Back-34699560