Upper back pain and resistance bands


The upper back is also called the thoracic spine. This is the part is the part of your back that has the ribs attached.  When you have back pain this is usually where the ligaments or muscles attach to the vertebrae.  This can be causes by twisting motions, poor posture, overuse, or an injury.  It is a very common problems for someone to injury their back when twisting, bending or carrying an object.  The pain can even happen when someone is sitting for an extended period of time. The pain can be caused by coughing or sneezing. Sometimes upper back pain is caused by scoliosis which is a curve that is developed in the spine during the adolescent growth period.  The problem with abnormal structures is the muscle in the upper back. 
Some common signs are
- pain in the upper back -- muscle spams -- pain when you take a deep breath -- pain when your back is touched or with movement -- pain when you move your shoulder or bend your neck forward
tx ice should be applied for 5- 10 mins 4- 5 times for the first 3- 4 days
After about two weeks try these small movements to find pain and then slowly incorporate resistance bands and weights
Horizontal Abduction*-- deltoids, supraspinatus. teres minor and major, subscapularis, infraspinatus
Shrug* -- traps, supraspinatus, deltoids  
Scapular Retraction* --- engage the posterior rhomboids, trapezius, and Lat
Upright Row* -- see row
Bent Over Row*-- see row
Row* -- our erector spinae in your lower back, your middle and lower trapezius in your upper back, your rhomboids and latissimus dorsi in your middle back and your teres major in your outer back.


 Lat Pull Down* - Lats, tricep, biceps, deltoids

Reverse Flies* - rhomboids, trapezium, posterior deltoids


Comments

Post a Comment

Respect and courtesy to your fellow man and women is all I ask

Popular posts from this blog

Posture perfect Series ... Identification

Image
 Posture perfect Series ... Identification Balance your posture through visualization, better movements, and internal procioception   Various muscles that have become underactive and weak over time, AND Other muscles that have become overactive and shortened over time Posture is often accompanied by a host of asymmetries created by various sitting habits.  This can lead to aches and pain and even improper movements or exercises. How to fix?          -  mobilize these tightened areas, strengthen the weakened muscles, and work on correcting any asymmetries you may have as well. Upper back  1. Overhead and back band stretch stretch (10-15 slow reps) 2.cobra pose (10 slow reps with a pause at the top) 3.stand and reach (10 reps each side) 4.Wall angels with flat back and chin retracted (2 sets of 15 reps) Lower back Exercise 1: Quadruped Thoracic Rotations (~10 reps each side with pause at top) Exercise 2: Kneeling Hip Flexor Stretch (~...
Read more

Psycho analysis of the Womens NCAA tournament trash-talk and the politics it brought on

 If you want to dominate can you really be nice? Short and sweet or Long and sour? This article is designed to understand that If Caitlin Clarke on Iowa's College basketball team, did not instigate trash talking, would she have won. Or, was it inevitable that LSU would gain their motivation to take the NCAA Women's college basketball title in 2023. Due to Caitlin Clarke, LSU was able to use Caitlin's own antics against her to win a basketball game.  In the previous game her gesture to not guard a poor three point shooter against South Caroline cost her momentum.  You need to generate your own momentum is the conclusion and keep it. Angel Reese has a gesture of her own. The gesture in question "Cant see me" made famous by Tony Yayo and John Cena was both Done by Caitlin Clark and Reese.  Angel Reese had the last laugh. Angel's own antics served as a comedic take on what her opponent was known for.  This encouraged her basketball awareness and her team. Both sta...
Read more

Guide to Good Posture

                                                         https://medlineplus.gov/guidetogoodposture.html A summary  Dynamic posture  is how you hold yourself when you are moving, like when you are walking, running, or bending over to pick up something. Static posture  is how you hold yourself when you are not moving, like when you are sitting, standing, or sleeping. How can posture affect my health? Poor posture can be bad for your health. Slouching or slumping over can: Misalign your musculoskeletal system Wear away at your spine, making it more fragile and prone to injury Cause neck, shoulder, and  back pain Decrease your flexibility Affect how well your joints move Affect your  balance  and increase your risk of  falling Make it harder to digest your food Make it harder to breathe H...
Read more