Upper back pain can begin after prolonged static postures...such as sitting at a desk all day. Check out this post by @dr.caleb.burgess to keep your spine healthy! .
💥Fixing Rounded Shoulders💥
💯 A cool collaborative video put together by @dr.giardina.dpt with myself (@dr.caleb.burgess) and @theprehabguys original videos spliced together
🔺To reduce rounded shoulders and counteract the forward world we live in, implement these 2 strategies throughout the day (instead of stretching)!
🔹Kneeling Thoracic Extension (top right)
📌To improve mobility of the thoracic spine into extension. You can use a chair, bench, or even the side of a wall in a pinch. Sitting back towards your heels causes your lumbar spine to flex forward after your hip joints stop flexing, allowing the majority of the extension movement to come through the thoracic spine. And locking the hands behind the neck keeps you from feeling any pinching in the shoulder joints while providing a cue to make sure your head and neck don't drift forward. Working on and maintaining mobility in this area of the spine can help to keep our shoulders healthy, neck less cranky, and lower back less sensitive to overuse, so it's a good idea to work on it on a daily basis
🔹Standing Y and T (bottom right)
📌To improve posterior trunk strength by activating mid and lower traps. We often neglect to hit this muscle simply due to the fact that most of our "back days" at the gym are focused on the rhomboids and lats. At shoulder height (90 degrees), we get the best MIDDLE TRAPEZIUS activation during our pulling techniques. At higher than shoulder height (120 degrees), we get the best LOWER TRAPEZIUS activation during our pulling techniques. KEY NOTE: Fully externally rotate your shoulders (thumbs pointing behind you) to put the posterior deltoid in a shortened position where it will not be able to generate as much force (known as active insufficiency). In this position YOU GET MORE TRAPEZIUS ACTIVATION!!!