How to Engage Upper Back, Inactivity Epidemic
Posted on | October 1, 2008 | 7 Comments
We are caught in the middle of ‘inactivity epidemic’.
Computers, phones, traffic, office work… Comfortable? May be, but inactivity (read Inactive Activity and Teletubbies) is malignant. It is sabotaging and destroying our bodies.
In particular, our upper backs are effected.
There are many names for this: rounded back, laptop back, head forward posture, rounded shoulders (I can think of few more but you get the point).
What happens to our upper back as we sit?
- Shoulders and upper back round
- Pec muscles get tighter and shorter
- Upper back muscles stretch and weaken
- Head moves forward, putting extra strain on neck and upper back muscles
In other words, prolonged seating heaves our bodies into pandemonium of misalignment, imbalance, weakness, compensatory movement and chronic tension and pain.
As most of us sit for a living, we all have the symptoms.
Little by little (through muscular imbalance, compensatory movement, weakness) we lose control and connection to our bodies. It’s like trying to fly a jet plane without the knowledge of what knob does what. Imagine the horror!
More and more we are flying on autopilot… and when it comes time for action, we are as clueless as a kitten in an Apple store (why Apple store? I don’t know… It just came to me…).
Question that I encounter often is about proper back engagement (back muscles became so stretched and weak, our brain forgot how to engage them!).
Due to rounded shoulders, tight pecs and stretched/weak upper back, compensatory movement becomes a habit. Proper upper back engagement is avoided at all cost (hey, it’s weak AND stretched). Since brain tells you to complete the movement (despite back’s inability to engage), other muscles jump in (compensation). As a result of prolonged compensatory movement (habits are tough to break) many spiral down and crash into injury and chronic neck, shoulder and back pain.
Luckily (!!!) there are easy exercises that you can do to restore the lost connection with back muscles and remind yourself how to properly engage upper back.
Reverse Presses
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- Lie down on the floor as shown
- Bring arms to the sides, ninety degrees to the torso
- Palms are facing toward the feet
- Squeeze shoulder blades by gently pressing elbows into the ground
- Typical sets/repetitions: 4 x (15-20)
Reverse Presses gently mind-body connection between your brain and upper back muscles. Press gently, if your lower back is arching – ease off.
Arm Circles
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- Stand tall, elevate arms to shoulder level (palms down), squeeze shoulder blades
- Rotate straight arm forward in 6 inch circle
- Reverse the motion. Do backward rotation with palms up, thumbs pointing back.
- Typical sets/repetitions 1 set of 100 forward then 100 back
Arm circles are not as gentle as Reverse Presses. It is better to start this exercise sitting – that way there is less of a chance to compensate into your lower back. This will also prevent you from rocking back and forth.
It is a great upper body stabilizer. Do it couple of times a day.
Sitting Floor
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- Sit on the floor with legs straight. Pelvis, back, shoulders and head against the wall.
- Retract shoulder blades slightly
- Strongly contract quads (thigh muscles) and lock your knees
- Flex ankles (pull toes towards you)
- Toes and kneecaps should point toward the ceiling
- Maintain this position for prescribed time
- Typical sets/reps: 1 set of 2 minutes
Looks easy but try it and feel the challenge. Perfect exercise for those who sit all the time. Expect much muscle engagement and muscle cramps. Note on cramps – it’s a good sign. It means that we really activated those ’sleeping’ muscles.
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Tags: back > engage back > postural therapy > posture > rounded back > upper back
Comments
7 Responses to “How to Engage Upper Back, Inactivity Epidemic”
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October 1st, 2008 @ 12:16 pm
So true! I need this. Also, i noticed that my lower abdomen gets bigger now. blech. I just do situps though.
October 1st, 2008 @ 1:20 pm
thanks for sharing, i needed this exercise for i’m always infront of computer
October 1st, 2008 @ 3:35 pm
Denis,
Thanks for more great info. This is one of the few sites/blogs I’ve found that actually shows how to make adjustments to one’s posture, without having to buy a $1200 “certification program.”!
Thanks for being such a good source for better health and performance.
Jim
October 2nd, 2008 @ 12:03 am
@Laarni – make sure to get plenty of movement. Note that I didn’t say exercise
Situps alone will get your muscles stronger but will do little to melt the fat off your belly.
Start moving, find activities that you love and stick to that.
October 2nd, 2008 @ 12:10 am
@ multiply themes
I know what you mean… seems like everyone is in front of their computers lately.
We are not designed to sit… wracks havoc onto our bodies.. Find an activity that you love and do it regularly.
If all fails do arm circles
October 2nd, 2008 @ 12:14 am
@ Jim Lane
Thank you for kind words. I’m happy to share the knowledge.
P.S. Awesome videos on your blog. Love the 200 snatches in 10 minutes. Awesome.
October 4th, 2008 @ 7:08 pm
Denis,
Great website, and I really love tips. Practical, useful, and very helpful.
I have been working on health site called peoplesmd.com. There is some great information on diet, fitness, and healthy lifestyle. I think you guys would really like it!
You can upload your own information, and help people find the best info fast.
Thanks!