DOLCE DIET LIFESTYLE:
Exercises to Reduce Upper Back Pain
by Samantha Coogan, MS, RDN, LD
If you have a sedentary type of job you may experience some back pain or discomfort from sitting for a majority of the day, even if you make it to the gym religiously. Most of these exercises can be performed anywhere, maybe on a lunch break, or save them for your pre-workout stretch session.
Downward Dog
• Bend downwards facing towards the floor & try holding this position.
• You can slightly bend your knees if needed.
• Hold this position for 10 seconds & then release, and repeat 4-5 more times.
Pec Stretch
• Start by a wall placing your right hand up on the wall so that your elbow is in line with the shoulder.
• Gradually, move your body forward.
• Place your opposite hand near you ribs.
• Be sure to inhale & exhale during the movement to ensure proper blood flow.
• Repeat 4-5 times each side.
Shoulder Roll
• You can do this movement either standing or sitting.
• Focus on making larger circles into smaller ones.
• Do 10 forward and 10 backward.
• Repeat 1-2 more times.
TYW
• Start by leaning over a bench of box (you want your chest resting flat).
• If you choose, you can use 2.5# to 5# plates in each hand.
• With your chest flat, raise your arms laterally to make T. Repeat for 10 reps.
• Again, with chest flat, raise your arms in a Y motion. Repeat for 10 reps.
• And again, with chest flat, pull your elbows back in a row fashion, making a W. Repeat for 10 reps.
