At Entegra Health, common upper thoracic (back) tension occurs due to many factors. Lifestyle (activity levels and sleeping patterns), occupational (sit/stand desk set-up) and posture (compensation patterns our bodies create over time) all contribute to our condition. Ideal management involves adequate exercise, stretching and strengthening of major muscles groups to adequately support our skeletal structure and prevent injury.
Strengthening for Stabilisation and Support:
Strengthening the muscles of the upper back, chest, arm and shoulder muscles reduces potential for soft tissue injuries, supports stabilisation of the neck, scapula/shoulder and improves overall posture. Many examples of effective strengthening exercises include those that require very little equipment, such as those using your own body weight.
- Begin on all fours (hands and knees) on the floor, positioning your hands a little wider than your shoulders.
- Push your knees up so that you’re resting on your hands and toes. Keep your abdominals engaged (tensed), making sure your body is in a straight line from the head to the heels.
- Bend the elbows and lower your body onto the floor, until your elbows are at roughly 90 degrees.
- Push back up to start and repeat for one to three sets of 10 to 16 reps.
If a full push-up is too difficult or uncomfortable, drop to your knees to reduce both the impact on joints and body weight until your strength and capability increases.
Note: If you experience pain or discomfort at any point, stop immediately, and see a GP.
For further information regarding Remedial Massage or other treatment options, please contact us via email. Access to free online resources including our stretch and strength exercise video library resources can also be found on our website.