How To Stretch For Back Pain 3: Upper Back Spine Roller

Howcast Studios
Print
Easy Steps |

Vote! Was this useful? No Yes

2 votes

1,710 views
If you work at a desk all day, you probably have poor posture... and if you have poor posture, you probably have upper back pain. This…more »
Added December 3, 2007

Link

Embed Customize

This video has Easy Steps. | Show all steps » Print

You Will Need

Comfortable clothes
A large towel
2 large rubber bands
A floor
A 3- to 5-inch-diameter foam roller

Step 1.
Roll towel

Fold the large towel in half lengthwise and roll it very tightly, creating a cylinder that’s 3-5 inches in diameter.
Replace the rolled towel with a foam roller, a common and inexpensive physical therapy tool.
Step 2.
Place rubber band

Place one rubber band around the rolled towel near each end to keep it tightly rolled.
Step 3.
Place on floor

Place the rolled towel on the floor where you will lie so that it will be perpendicular to your body.
Step 4.
Lie on floor

Lie on your back on the floor so the rolled towel is at the base of your shoulder blades. Your knees should be bent and your feet flat on the floor.
Step 5.
Cradle head

Cradle your head by cupping the upper part of the back of your head in your interlaced fingers. Bring your elbows toward each other so that your arms are along either side of your face.
Step 6.
Arch back & tuck chin

Lie back over the rolled towel so that you are arching your upper back. Pull your belly button in toward your spine and keep your chin slightly tucked. Make sure your knuckles, tailbone, and bottom of your lower back are against the floor.
Step 7.
Hold 5 seconds

Hold for 5 seconds.
Step 8.
Slide towel & repeat

Rise up slightly, slide the rolled towel up 1 inch, and repeat the stretch.
Step 9.
Continue process

Continue rising up, sliding the rolled towel 1 inch higher, and repeating the stretch until you have stretched from the base to the tops of your shoulder blades. And then, yup—back off.
Fifty percent of working Americans suffer back pain every year.