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  • 1 Post By shapingthecon

Thread: Tight Upper Back

  1. #1
    WaltG is offline Senior Member
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    Default Tight Upper Back

    What are your favorite ways for releasing muscle tension in the scapular region?

    Thanx,
    - Walt

  2. #2
    Aaron_Pierson is offline Member
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    Personally I have been to 2 extremes. I can use a lacrosse ball on occasion and it typically does the job. If get real bound up I find a dry needle session or 2 works awesome!
    Aaron Pierson, RKC Team Leader www.FundamentalStrengthllc.com

  3. #3
    Moses Correa is offline Senior Member
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    Aaron has it right. You also want to find out what is causing the tightness. Is it form poor posture or sitting to much? Try to get to the bottom of the way in order to fix it!

    Best wishes!

  4. #4
    Gisele is offline Member
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    Oneexercise I find helpful and I am not sure what it is called. But Isit or stand with my spine tall and tailbone gently tucked under. Imake sure that I keep my shoulders down and neck straight. I lookstraight forward during this entire upper scapula stretch. I thenextend my arms directly in front so that my arms are parallel to theground and intertwine my finders. I then Rotate my wrist so that mypalms are facing away from me and then push my hands out as I try todraw my arms closer together. I usually feel a the stretch in theneck and upper shoulders. I found that one of the things that causes stress in this area is the way I set up the computer.

  5. #5
    shapingthecon is offline Member
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    downward dog pose is doing good things for me and my upper back
    Moses Correa likes this.

  6. #6
    Moses Correa is offline Senior Member
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    Quote Originally Posted by Gisele View Post
    Oneexercise I find helpful and I am not sure what it is called. But Isit or stand with my spine tall and tailbone gently tucked under. Imake sure that I keep my shoulders down and neck straight. I lookstraight forward during this entire upper scapula stretch. I thenextend my arms directly in front so that my arms are parallel to theground and intertwine my finders. I then Rotate my wrist so that mypalms are facing away from me and then push my hands out as I try todraw my arms closer together. I usually feel a the stretch in theneck and upper shoulders. I found that one of the things that causes stress in this area is the way I set up the computer.
    Definitely do that stretch if it helps and try to fix your computer issue.

  7. #7
    Maverik is offline Junior Member
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    'My preferred method for loosening up a tight back is "get a massage"!
    If that's not possible, then using a lacrosse ball against a wall (cross your arms to expose the tender spots) or "the stick" for traps rolling. Both work almost immediately for me.
    Invest in a standing desk if you are required to spend a significant amount of time in an office. It will improve your health dramatically...especially hips, back and shoulders
    *I've found that foam rolling does zero for my tight back muscles...although great for thoracic extension stuff.

  8. #8
    WaltG is offline Senior Member
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    Episode 39: A Surprising Way to Correct ?Cave Man? Posture | Z-Health

    Thanx for your help everyone. I just happened to find this interesting technique that seems to work well also.

    - Walt

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