Few Simple Poses for Upper Back Pain Relief
>> Sunday, July 04, 2010 –
Back problems,
Upper Back Pain
Someone approached me recently and complained that he suffered from back sprains quite frequently and it bother him a lot. I asked him to try a simple thing. Raise the hands above the hands and join the palms and at the same time ensure that the arms touch the ears. Not to my surprise he found even this task to be difficult. The reason was his back and shoulders were too stiff.
Stiffness of the back and sometimes weak muscles in the back are one of the reasons of back sprains and it is not that difficult to avoid this problem - if you follow some simple poses regularly. These poses can be practiced even by people who are not too much into yoga practice. If you practice these poses regularly muscles in your upper back and the shoulders will get loosened and stronger which will increase the flexibility and reduce chances of injury.
Tadasana - Variation 1
Stand with legs around shoulder length apart. With inhalation take the hands above your head and join them. Pull the hands upwards and bring the awareness to the upper shoulder. Practice this 2 to 3 times for 20 to 30 breath counts.
Tadasana - Variation 2 (Tree Pose)
Stand with legs around 3 feet apart and place the hands 30 degrees from the hips. Tighten your arms and shoulders to support the hands. Practice this 2 to 3 times for 20 to 30 breath counts.
Tadasana - Variation 3
Stand with legs around 3 feet and place the hands parallel to the ground with palms facing down. Tighten your arms and shoulders to support the hands. Practice this 1 to 2 times for 20 to 30 breath counts.
Tadasana - Variation 4
Stand with legs joined together and with inhalation raise the hands above the head and interlock them and ensure that arms are touching the ears. Stretch and pull the hands above the head and stand on the toes.
Virbhadrasana - 1 (Warrior Pose)
Virbhadrasana - 1 is a great pose to strengthen the entire back including the upper back and removes all the stress from that region. For more details on the pose visit the post here.
Related Post
Upper Back Pain Relief With Yoga
Stiffness of the back and sometimes weak muscles in the back are one of the reasons of back sprains and it is not that difficult to avoid this problem - if you follow some simple poses regularly. These poses can be practiced even by people who are not too much into yoga practice. If you practice these poses regularly muscles in your upper back and the shoulders will get loosened and stronger which will increase the flexibility and reduce chances of injury.
Tadasana - Variation 1
Stand with legs around shoulder length apart. With inhalation take the hands above your head and join them. Pull the hands upwards and bring the awareness to the upper shoulder. Practice this 2 to 3 times for 20 to 30 breath counts.
Tadasana - Variation 2 (Tree Pose)
Stand with legs around 3 feet apart and place the hands 30 degrees from the hips. Tighten your arms and shoulders to support the hands. Practice this 2 to 3 times for 20 to 30 breath counts.
Tadasana - Variation 3
Stand with legs around 3 feet and place the hands parallel to the ground with palms facing down. Tighten your arms and shoulders to support the hands. Practice this 1 to 2 times for 20 to 30 breath counts.
Tadasana - Variation 4
Stand with legs joined together and with inhalation raise the hands above the head and interlock them and ensure that arms are touching the ears. Stretch and pull the hands above the head and stand on the toes.
Virbhadrasana - 1 (Warrior Pose)
Virbhadrasana - 1 is a great pose to strengthen the entire back including the upper back and removes all the stress from that region. For more details on the pose visit the post here.
Related Post
Upper Back Pain Relief With Yoga
Thanks a lot Sir for this article. I frequently suffer from back sprain. These are quite simple poses and I am going to practice them.
Amit
Thanks for these tips! They were super helpful and I think I'm going to incorporate them into my workout.
Thanks a lot Amit and Paloma for visiting my blog. I am sure that these will be useful for you.
Warm regards
Nilendu