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Many patients with chronic neck and upper back
pain loose the ability to maintain thoracic extension. This can cause
headaches, neck pain and a sore upper back. These exercises will help
you to regain that lost extension. |
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| Some hints before
you start: |
| 1. If you're sore
for a few hours after this exercise and then recover quickly,
that's part of teaching your body a new position |
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2. However, if
this exercise causes a drastic increase in your symptoms that
takes more than a few hours to recover, stop immediately and
consult your physician. |
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3. Check with your doctor before performing
any exercise on this site. |
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Take a bath towel and roll it lengthwise
into a log about 2-4 inches thick. You can also use a store bought
or doctor supplied foam roller. |
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Next, place the towel on the floor and lie
down with it positioned lengthwise along your spine and your legs
bent. Your head should be on one end and your butt on the other.
Lie on the towel for 5 minutes at first, working up to 10-15
minutes, twice a day. |
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As you get more used to the exercise, add in
the following to make it harder:
1. Slowly straighten the legs.
2. Let your arms drift out to the side and bring them up to
shoulder level. You should feel a big stretch in your chest.
3. Increase the thickness of the roll.
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