Entry Level Upper Back Stretch - Supine CT Ext + UE Flexion

Описание: http://www.FoundationPTSA.com

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If you feel pain, stop.


Video Transcription:
Welcome back to Foundation Physical Therapy’s YouTube channel today I am laying in this position because I’m going to show you how to stretch out your upper back and really target on just this upper quarter in general. This is great for anybody who feels like their posture isn’t the greatest and they feel like they’re really rounded forward this will really help to open that up. All my overhead athletes this will also help you get overhead without having any upper back pain or lower back pain. So what you would do is if this is your headboard or you could even lay on the floor. You’re going to put your feet up against that so that your lower back is flat. Once you ‘ve done that you might need some help to get a towel roll kind of in between your shoulder blades and the towel roll is rolled up and across my chest this way. The towel roll is not mandatory but it does help to give you a better stretch. Now once in this position all you’re going to do is take your arms overhead and your thumbs are going to be back towards the surface you’re laying on and you’re going to just lay back. Now if you’re really tight in your lats what’ll happen is you’ll feel like you really want to arch your back and if you can still do that then you need to get closer to the surface that’s holding up your knees or your feet so that your back stays flat. So again once that towel is there that’s a fulcrum that I’m going to roll over and what I’m going to do is come up come over this way and some of you may be tight enough where your hands just get stuck here. What you can do is grab a very light weight and it should be very light. I’m talking about 2 to 3 pounds. Hold that in your hands and let that act as your mobilizing force to come back. You can just hangout here for a few seconds and then bring it back. You should never experience any kind of shoulder pain or anything like that you should only feel a stretch in your upper middle back. Again the towel roll just right in here. Now you can move that towel roll up and down you just might need a little bit of help if you can’t reach down there. But it’s a great stretch for your upper back, it also helps to stretch out your lats. Very relaxing stretch, it’ll definitely improve your posture. Again we remind you that movement is a gift so enjoy it.