The upper back of our body starts below the neck and it then goes down in the direction of the rib cage. In addition to the muscle fibers and ligaments it also includes the thoracic spine which is responsible for all the important functions required for protecting the spine and the rib cage.
Some of the common reasons why this part of body starts to ache are bad posture and wear and tear. There are a couple of targeted exercises that should be done for the purpose of stretching and strengthening the upper back. These yoga poses help in making the upper back much stronger and flexible. We have mentioned a list of all the poses which are highly suitable for both the beginners and the advanced practitioners. However, in case you have persistent back ache or a serious back problem then you must check with your doctor before attempting these exercises. In other case you can join courses like yoga teacher training India or yoga teacher training in Rishikesh to attempt these postures under the guidance of an expert trainer.
In any case, check out the poses listed below to understand how to strengthen your upper back:
- CHILD POSE: Sit on a yoga mat while your heels on the ground. Now, raise your hands on you head. Begin to bend in the forward direction gently till the time your palm touches the mat. Exhale deeply and touch your stomach to your thighs. Stay in this position for a minute. Inhale and come back to the starting position to repeat this posture again.
- THE DOUBLE V POSE: Lie down on your stomach in a straight position. Place your head on a pillow or on a soft block in a way that it raises slightly. Now hug yourself by crossing both your arms, the right one above the left. Keep your arms in a straight position while your palm faces in the downward direction. Stretch both of your arms as much as you can. Change the arms by putting the left one above right and repeat this exercise. Repeat this exercise on each arm around five times.
- CAT-COW POSE: Come down on all the fours in a way that you place your hands underneath your shoulders and your knees right below your hips. Now breathe out while curving and stretching your spine upwards in the shape of a cat and hold for almost 25-30 seconds. Exhale deeply and return back to the starting position while breathing inwards. Curve your back in the shape of a trough and hold the same position for almost 25-30 seconds. Come back to the starting position again and repeat this yoga posture.
- PUPPY POSE: Come on your knees and both your hands in a strong position to come in a tabletop position. Inch your hands in the forward position till the time they are just a little ahead of your shoulders. Breathe outwards and move your hips in the backward direction to your heels. Bring your head in the direction of the floor without bending your arms. Stay in this position for some time and then bring your buttocks in the downward direction to your heels so that the intensity of the stretch increases. Stay in this position for almost 15-20 seconds. Now return to the starting position to repeat the same posture again.
- THREAD THE NEEDLE POSE: Come on all your fours strongly in a tabletop position. Make sure that your weight is divided equally on both your knees. In case you have knee pain then you must avoid this pose. Breathe in completely and lift your left arm in a direction parallel to the floor while making sure that it is completely straight. Hold this position for a few seconds. While you breathe out, twist your upper back slightly to bring your left arm under your right arm. Make sure your left shoulder, left palm and the left ear is well rested on the mat. Stay in this position for around 25-30 seconds after which you can come back in the starting position to repeat the same posture on the other side.
CONCLUSION:
End your yoga practice with the shavasana or the sleeping pose. Close both your eyes and relax your muscles in the direction of your feet. Stay fixed in this position for at least five to ten minutes after which you can sit up and open your eyes.
Author Bio: Devakar Sandhu is one of the most passionate yogis and avid travelers. Working with Ekam Yogashala, he aims to spread the divine knowledge of yoga amongst as many people as possible. Ekam Yogashala holds many types of yoga events like that of yoga teacher training in India, yoga retreats, yoga workshops, etc. The primary aim of Devakar is to help people evacuate anxiety, strain and undesirable contemplations by adjusting an all-encompassing and customary way of thinking, growing one's very own consciousness, and by utilizing its technique for training. You can interact with Devakar through his website: https://www.ekamyogashala.com
