Easing Upper Back Tension using simple Yoga Postures & a foam Body Roller

Easing Upper Back Tension using simple Yoga Postures & a foam Body Roller

Whenever I work on the computer, my shoulders tend to raise close to my ears and tension enters the musculature of my upper back. Massages help with this but so can some simple yoga postures. Here are a few you can do pretty much anywhere.

1. Eagle Arms

Right

• raise both arms towards the ceiling
• In a circular motion, tuck the right arm under the left arm at the elbows
• right palm wraps around the left wrist
• left fingers pressed against right palm
• move from your elbows or angle your forarms to deepen or lessen the stretch

Left

• raise both arms towards the ceiling
• In a circular motion, tuck the left arm under the right arm at the elbows
• left palm wraps around the right wrist
• right fingers pressed against left palm
• move from your elbows or angle your forarms to deepen or lessen the stretch

2. Standing Forward Bend in Yoga Mudra

• legs pelvis width apart (knees either slightly bent ot strait)
• hinge from the waist extending upper body forward and down
• tuck chin in slightly
• round your back, head is fully relaxed
• palms together, fingers interlocked behind you
• straiten arms
• stretch arms away from the body, and play with raising and lowering the arms

*you can just do the yoga mudra part without having to bend forward

3. Body Rolling

I'm not even going to walk you through this one. Just go out and buy one. Rolling the body on your thighs improves circulation and reduces cellulite. Rolling on the stomache aids with digestion. And rolling on the back helps decompress the spine. The roller can also be positioned lengthwise and used for ab strengthening exercises.