How to Stretch for Back Pain with the Upper Back Spine Roller

The upper back spine roller exercise is a simple stretch for people of all ages and body types, helping to improve posture and relieve back pain. For people who sit at a desk all day long, performing this stretch each night will help to prevent and reduce neck and upper back pain simply and easily.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• 3- to 5-inch diameter foam roller
• Large towel
• Two large rubber bands

1. Perform this stretch using a three- to five-inch diameter foam roller or make your own prop with a large towel. Fold the large towel in half lengthwise and then roll it up tightly, slipping a large rubber band around each end to hold the roll in place.

2. Place your foam spine roller or rolled towel on the ground and then lay down over the roll so that it is resting directly under your shoulder blades. Keep your chest lifted and place your hands behind your head, opening your elbows as wide as possible.

3. Bend your knees, placing your feet flat on the ground and holding your knees together. Rest your upper body over the roll, arching your upper back, drawing your chin into your chest and pulling your belly button down towards your spine. Your knuckles, lower back and tailbone should all be touching the floor.

4. Hold the stretch for five seconds, breathing deeply and slowly and then lift your upper body and wiggle down an inch or so, moving the spine roller up your back. Relax down and hold once again. Repeat until the spine roller is at shoulder level, using this exercises whenever necessary to relieve back pain.

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[tracysmith159]

on 6/14/2009 Thank you for the information. I'm going to try this tonight.