Popular Yoga Poses To Strengthen Your Upper Back

With all the activities you engage in on a daily basis, you may develop upper back pain. There are postures that cause unduly stretching of muscles and this result to unbearable pain. If you do not address this pain while in its early stages, it could result to a severe condition. However, you should not worry because there is yoga for strong upper back. More to this, yoga will also help relieve any back pain. According to PubMed, yoga provides your body with the exercise it needs to strengthen your upper back and alleviate any pain in the same region.

Among the yoga poses, you can practice if you want a strong upper back is:

  1. Sun Salutation. You may also refer to this style to as Surya Namaskar or Salute to the Sun. The style encompasses twelve continuous poses that begin with standing on your yoga mat and bringing your palms in prayer position and exhaling. Then, you need to raise your arms as you inhale with palms together. As you exhale, bend forward to touch your feet with your hands. After this, lift your chin and step your right leg back. The next step is to keep your legs and spine in a linear position and support your body weight with your feet and hands while you exhale. This step is similar to push-ups.To complete the Sun Salutation, you need to lower your knees followed by the chest and then your forehead while retaining your breath and curling your toes under and keeping hips up. You then need to inhale and stretch forward and bend backwards, keeping your arms straight. Curl your toes under and lift your hips then inhale as you bring one leg forward with the foot stretching on a flat position. When inhaling, stretch your hands over your head and forward then gently bend backward from the waist.
  2. The Ardha Matsyendrasana or half spinal twist is another yoga pose that will guarantee you a strong and healthy upper back. To do this, you need to be in a kneeling position and sit on your feet with heels outward. To keep the spine straight, lift either the right or left leg over the bent knee placing the foot against the outside of the bent knee with its heel being close to your buttocks. After this, stretch your arms out to the sides at shoulder level as you twist around.
  3. The Easy Pose is perhaps the most common Yoga style that will help in strengthening your upper back. Here, you have to sit on your Yoga mat or simply on the floor. The most vital aspect is that the ground be flat. Next, cross your legs with your feet below your knees and place your hands on the knees. For more comfort, you can use a thick cushion for this Yoga pose; especially if you are a beginner and remember to keep your head and spine erect.
  4. Shoulder stretches are also a fundamental pose for a strong upper back and shoulders. All you need to do is sit in any desirable position with the spine erect with the help of a sufficiently long strap, stretch arms forward as you inhale. Move your arms up till they are overhead and bring them down behind you as you exhale.

For all the above Yoga poses, use the assistance of an instructor or yoga straps for safety. With continuous practice, you will have a strong upper back within no time. Not only will the above styles give you a firm upper back, but, also provide relaxation which is essential for brain development and general health. The beauty of it is that yoga is non-restrictive of age.

Source: http://www.abc-of-yoga.com/yogapractice and PubMed 

 

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