Yoga instructor suggests these six exercises to boost your upper back flexibility
Discover a simple yet effective way to improve your posture, reduce back pain, and enhance your overall well-being with Esther da Costa's six-move mid-back mobility routine. This no-equipment workout, shared on her Instagram page, focuses on lengthening and strengthening the body through mobility and strength movements.
The routine, designed to target the mid-back area, consists of six exercises: Low lunge archer arms, High to low puppy pose press, Threaded needle arms, Thoracic rotation on elbows, Hands to head flex and extend, and Standing side-to-side twists. These moves are carefully chosen to help alleviate the discomfort caused by prolonged sitting, poor posture, and repetitive habits that restrict movement, often leading to mid-back stiffness.
One user reported significant improvements after incorporating this routine into their daily life. They slept better, noticed an improvement in their low back pain, and experienced a loosening of their shoulder and neck muscles. The user also observed a decrease in the tightening of their traps, a muscle group in the neck, back, and shoulders, during workouts. Moreover, they experienced an increase in their rotational range of motion in the cervical spine (neck).
The exercises in the routine can be done in a quadruped position on hands and knees, with a rolled-up towel or yoga blanket used for extra cushioning if needed. The repetition count for each exercise is not specified, but the user found success with doing either 10 total or 10 on each side, when applicable. This routine can be combined with beginner yoga stretches or tagged onto the end of a full-body dumbbell workout, making it a versatile addition to any fitness regimen.
For those new to yoga or functional fitness, this routine could be particularly beneficial, offering a gentle yet effective approach to improving mid-back mobility, supporting better posture, and reducing strain on the lower back and shoulders.
To learn more about Esther da Costa's mid-back mobility routine, visit her Instagram page. Search for reels or posts related to mid-back mobility and posture improvement, and you're likely to find helpful videos or descriptions demonstrating the six moves. With Esther's emphasis on strength, mobility, and mindfulness in her flows, you'll find a supportive community and practical advice for improving your overall health and well-being.
This fitness and exercise routine, sharing six moves from Esther da Costa's mid-back mobility routine, boasts a scientifically backed approach to enhancing posture, reducing back pain, and promoting wellness. These exercises, including low lunge archer arms, high to low puppy pose press, and others, are designed to alleviate discomfort caused by poor posture and restricted movement, leading to mid-back stiffness. To cater to all fitness levels, the routine can be modified for beginners or incorporated into a yoga practice or full-body workout regimen. With regular practice, this routine promises health benefits like better sleep, improved low back pain, and increased rotational range of motion in the cervical spine.
