We asked Richard Millard, founding director of Energy for Health, for effective back exercises to relieve upper body tension that are useful for everyone—these simple back exercises can be done with or without an exercise machine. These back exercises are easy to do, and almost effortless: everyone should know about these simple ways to release tension in the back, neck and shoulders that will help relieve upper body tension.
You will be lying down for all of the back exercises. We suggest using a yoga mat or comfortable rug—which should be firm, without too much “give”. The first set of back exercises require your feet to be elevated—ideally about 20-25 centimetres off the floor. You can use a pile of cushions, or a box with a cushion (or ideally a firm bolster) on top, making sure the overall height is about 20-25 centimetres. You will have the lower part of your legs (just above the ankles) supported on the top of this pile, with your knees suspended in mid-air between your pelvis and feet. If you have particularly sensitive knees, you can put a bolster or other firm support under your thighs.
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See also: Arthritis and Painful Joints
1. First, as you lie down with your feet elevated, relax and take note of where you feel tension in the pelvis or shoulders. As you lie there, without any conscious movement, you may already notice your spine begin to relax, and some adjustment in your posture may naturally start to occur. Place your hands palms-down beside your body.
2. Now press the area of the navel above the pelvis down towards the floor—firmly, but not too hard. Next tuck in your chin slightly, in a nodding fashion. Keep repeating the nodding motion and pressing down on the navel for a second or two at a time (not as one forceful continuous movement). You may notice the two techniques work together to flatten and stretch the spine. Consciously keep your shoulders as flat as possible.
3. Next, repeat the nodding motion as you turn your head towards the floor on the right, using your eyes to look over at the junction between wall and floor—or as low as you can do without too much force. Using your eyes will help you twist the upper torso more naturally. Nod a few more times while looking to the right in this position. Do the same to the left. Throughout these exercises, try to keep your shoulders flat on the floor, observing how relaxed you are. Finally, return your head to the centre and nod a few more times.
4. Now put your hands behind your neck, keeping shoulders as flat as possible. Relax your upper torso, observe any points of tension, and have the feeling of pointing your elbows out to the side, but with your hands coming together. Keep this position for a minute or two as your body continues to relax.
See also: Bikram Yoga
5. Next stretch your arms beyond your head, with palms facing up. Make the stretch a conscious one with your mind, but not too physically forceful. Imagine energy streaming from the tips of your fingers, especially the little ones. Imagine energy streaming up through your spine, neck and the top of your head. Use your mind, not muscle power, as you want to stay relaxed without strain. This allows the spine to lengthen naturally.
6. Now repeat the previous exercise of putting your hands behind your neck; you may notice the shoulders have softened up a bit more.
7. Next bring your feet towards you, with the soles flat on the floor and knees in the air. Lie there for a while observing how relaxed your pelvis is. Then bring the knees together towards the floor on the right, while looking over to the left at the junction between wall and floor—or as low as you can easily do. Hold this position (with knees against the floor, or as far as they go without using force) for a while, noticing how relaxed you can stay while creating this twist in the spine. Now do the same movement to the left.
8. Finally return to the centre with both feet flat on the floor and clasp your hands around your knees. Now bring your knees as close to your chest as you can. Hold this position and rock slightly from side to side, remembering to relax. Roll over to one side using your hands to get up.
See also: A Pain in the Back
Our thanks to Richard Millard, Founding Director of Energy for Health, for his assistance with this article. Richard follows up his regular use of the FlexxiCore Passive Exerciser with these exercises, first thing every day. For a demonstration of the exercise explained above visit FlexxiCore.com/videos.
Effective back exercises to relieve upper body tension will help to combat back, neck and shoulder tension with daily practice. Read more on Celebrity Angels for the best exercises to lose weight.
