{"id":1196,"date":"2022-06-08T15:48:33","date_gmt":"2022-06-08T10:18:33","guid":{"rendered":"https:\/\/www.vinyasayogaashram.com\/blog\/?p=1196"},"modified":"2023-01-10T20:35:15","modified_gmt":"2023-01-10T15:05:15","slug":"yoga-for-your-upper-back-tightness","status":"publish","type":"post","link":"https:\/\/www.vinyasayogaashram.com\/blog\/yoga-for-your-upper-back-tightness\/","title":{"rendered":"Yoga for Your Upper Back Tightness"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"1196\" class=\"elementor elementor-1196\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-a36c737 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"a36c737\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-a100f30\" data-id=\"a100f30\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-7ec1fe4 elementor-widget elementor-widget-image\" data-id=\"7ec1fe4\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"2240\" height=\"1260\" src=\"https:\/\/www.vinyasayogaashram.com\/blog\/wp-content\/uploads\/2022\/06\/Yoga-Back-stiffness-blog.jpg\" class=\"attachment-full size-full wp-image-1198\" alt=\"\" srcset=\"https:\/\/www.vinyasayogaashram.com\/blog\/wp-content\/uploads\/2022\/06\/Yoga-Back-stiffness-blog.jpg 2240w, https:\/\/www.vinyasayogaashram.com\/blog\/wp-content\/uploads\/2022\/06\/Yoga-Back-stiffness-blog-300x169.jpg 300w, https:\/\/www.vinyasayogaashram.com\/blog\/wp-content\/uploads\/2022\/06\/Yoga-Back-stiffness-blog-1024x576.jpg 1024w, https:\/\/www.vinyasayogaashram.com\/blog\/wp-content\/uploads\/2022\/06\/Yoga-Back-stiffness-blog-768x432.jpg 768w, https:\/\/www.vinyasayogaashram.com\/blog\/wp-content\/uploads\/2022\/06\/Yoga-Back-stiffness-blog-1536x864.jpg 1536w, https:\/\/www.vinyasayogaashram.com\/blog\/wp-content\/uploads\/2022\/06\/Yoga-Back-stiffness-blog-2048x1152.jpg 2048w\" sizes=\"(max-width: 2240px) 100vw, 2240px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-c59e09d elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"c59e09d\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-8237bb7\" data-id=\"8237bb7\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-0852047 elementor-widget elementor-widget-text-editor\" data-id=\"0852047\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>The upper back is the region between the neck (cervical spine) and lower back (lumbar spine) and is also called the thoracic spine. This is the most stable part of the spine and the range of motion in the upper back is limited due to its attachment to the ribs. Upper back tightness is usually due to the muscle tension caused by poor posture or looking downward for a long period of time. In our current lifestyle working on a computer for long hours of time or even spending more and more time on our mobile with a poor neck posture leads to tightness and tension in the muscles. To ensure good health of the upper back it is advised that one should include the below-mentioned stretching exercise regularly in their day-to-day practice.<\/p>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_69_1 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<label for=\"ez-toc-cssicon-toggle-item-69ea9a253ee96\" class=\"ez-toc-cssicon-toggle-label\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/label><input type=\"checkbox\"  id=\"ez-toc-cssicon-toggle-item-69ea9a253ee96\"  aria-label=\"Toggle\" \/><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.vinyasayogaashram.com\/blog\/yoga-for-your-upper-back-tightness\/#Marjaryasana_Cat_Pose_and_Bitilasana_Cow_Pose\" title=\"Marjaryasana (Cat Pose) and Bitilasana (Cow Pose)\">Marjaryasana (Cat Pose) and Bitilasana (Cow Pose)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.vinyasayogaashram.com\/blog\/yoga-for-your-upper-back-tightness\/#Uttana_Shishosana_Puppy_Pose\" title=\"Uttana Shishosana (Puppy Pose)\">Uttana Shishosana (Puppy Pose)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.vinyasayogaashram.com\/blog\/yoga-for-your-upper-back-tightness\/#Parsva_Balasana_Thread_the_needle_pose\" title=\"Parsva Balasana (Thread the needle pose)\">Parsva Balasana (Thread the needle pose)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.vinyasayogaashram.com\/blog\/yoga-for-your-upper-back-tightness\/#Ustrasana_Camel_Pose\" title=\"Ustrasana (Camel Pose)\">Ustrasana (Camel Pose)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.vinyasayogaashram.com\/blog\/yoga-for-your-upper-back-tightness\/#Child_pose_variation_hands_behind_the_back_to_hands_forward\" title=\"Child pose variation hands behind the back to hands forward\">Child pose variation hands behind the back to hands forward<\/a><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"Marjaryasana_Cat_Pose_and_Bitilasana_Cow_Pose\"><\/span><strong><u>Marjaryasana (Cat Pose) and Bitilasana (Cow Pose)<\/u><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Cat and cow pose is a great warm-up to energize the spine and the upper back. This can be performed before your workouts or even during bedtime. This posture definitely helps you to improve the flexibility to get into some intense postures, strengthens and improves blood circulation to the spine and provides a great stretch to the hips, abdomen<\/p>\n<h3><strong>How to do the posture?<\/strong><\/h3>\n<ul>\n<li>Come to a tabletop posture with a neutral spine. Inhale and move into cow pose, lift your sit bones upward, press your chest forward, and allow your belly to sink.<\/li>\n<li>Lift your head, relax your shoulders away from your ears, and gaze to the ceiling<\/li>\n<li>Exhale and move into cat pose while rounding your spine outward, tucking in your tailbone, and drawing your pubic bone forward.<\/li>\n<li>Try to touch your chin to your chest and gaze at your belly.<\/li>\n<\/ul>\n<p>Keep flowing between cat and cow for 8-10 rounds. The slower the flow the better.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Uttana_Shishosana_Puppy_Pose\"><\/span><b>Uttana Shishosana <em>(<\/em>Puppy Pose)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>This is a backbend posture mainly to stretch the spine and open up the chest. The more the body arches the more the front body opens. This is also a great stretch to shoulders, arms, abdominals<\/p>\n<h3><strong>How to do the posture?<\/strong><\/h3>\n<ul>\n<li>From the child&#8217;s pose or tabletop, bring your knees together.<\/li>\n<li>Walk your fingertips forward and bring your chest onto the mat.<\/li>\n<li>Allow your hips to lift high up toward the ceiling, opening up the chest and bending the back.<\/li>\n<li>Hold for 10-15 breaths and transition back to tabletop pose.<\/li>\n<\/ul>\n<p>Repeat this 8-10 times<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Parsva_Balasana_Thread_the_needle_pose\"><\/span><b>Parsva Balasana (Thread the needle pose)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>This helps to twist the thoracic spine, releases tension from the neck, gently compresses the muscles of the upper chest and stretches the upper and outer muscles of the shoulder.<\/p>\n<h3><b>How to do the posture?<\/b><\/h3>\n<ul>\n<li>Begin in a neutral tabletop position with your hands and knees on your mat.<\/li>\n<li>Exhale to reach your right arm under your left arm.<\/li>\n<li>Lower your right shoulder and ear to the ground.<\/li>\n<li>Keep equal weight in your knees, feet straight out behind you.<\/li>\n<li>Hold for 5-10 breaths. Release back to table top, then repeat on the other side.<\/li>\n<li>Repeat this for 4 to 6 times on each side<\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"Ustrasana_Camel_Pose\"><\/span><strong>Ustrasana (Camel Pose)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>This posture is also known as a heart-opening posture, as it provides a great stretch to the entire front part of the body. This is a great preparatory posture for advanced backbends. It also helps in strengthening the back and provides great stretch in hip flexors muscles<\/p>\n<h3><strong>How to do the posture?<\/strong><\/h3>\n<ul>\n<li>Come to your knees, with your legs hip-width apart. Keep your hips over your knees and squeeze your thighs toward each other.<\/li>\n<li>Inhale, engage your lower belly, and reach your tailbone toward your knees.<\/li>\n<li>On another inhalation, lift your sternum and draw your elbows back, toward each other behind you.&nbsp; Allow your rib cage to expand.<\/li>\n<li>Keep your chest raised, your core engaged, your spine long, your chin tucked and your shoulders back as you drop your hands toward your heels.<\/li>\n<li>Press the heels of your hands into the heels of your feet, draping the fingers over the soles. Keep lifting through your sternum.<\/li>\n<li>If you can\u2019t reach the feet, you can bring both the palms to the lower back with fingers facing down and push it forward while leaning back<\/li>\n<li>Head and neck to extend backward.&nbsp; Gaze at the tip of your nose.<\/li>\n<li>Stay in this pose for 30 to 60 seconds.<\/li>\n<li>To exit, bring your chin to your chest and your hands to your hips with your thumbs on your sacrum. Engage your lower belly and use your hands to support your lower back as you come slowly back up to your knees.&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;<\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"Child_pose_variation_hands_behind_the_back_to_hands_forward\"><\/span><b>Child pose variation hands behind the back to hands forward<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Strengthens the upper back and neck muscles, and provides a great stretch to lat muscles. This is also is a great posture to relax and calm your mind<\/p>\n<h3><strong>How to do the posture?<\/strong><\/h3>\n<ul>\n<li>Come into child pose with hands straight in front of you.<\/li>\n<li>Lift both your hands off the floor and stretch the hands forward<\/li>\n<li>Roll your shoulders in, interlace fingers behind your back and pull the hands towards your buttocks, lift the head up<\/li>\n<li>Again, bring both the hands in front but off the floor, forehead facing to the floor.<\/li>\n<li>Repeat this for 8 to 10 times<\/li>\n<\/ul>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-367ef97 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"367ef97\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-30cecd0\" data-id=\"30cecd0\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-d436a64 elementor-widget elementor-widget-text-editor\" data-id=\"d436a64\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p><strong>Get in Touch:<\/strong><\/p><p><strong>Email: <span \n                data-original-string=\"wcrwR7k+EOIys\/YFDpaMDA==b72GnaG1cCYe4meeYTRwFKk3PwwdfQRcXLdNvyx8EyHi6U=\"\n                class=\"apbct-email-encoder\"\n                title=\"This contact has been encoded by Anti-Spam by CleanTalk. 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To finish the decoding make sure that JavaScript is enabled in your browser.\">vi<span class=\"apbct-blur\">***************@gm***.c<\/span>om<\/span><\/strong><\/p><p><strong>Phone<\/strong>: +91-8171563333<\/p><p><strong>Website<\/strong>: <a href=\"https:\/\/www.vinyasayogaashram.com\/\">https:\/\/www.vinyasayogaashram.com<\/a><\/p><p><strong><a href=\"https:\/\/www.vinyasayogaashram.com\/\">Yoga School in India<\/a><\/strong> | <a href=\"https:\/\/www.vinyasayogaashram.com\/\"><strong>Yoga Teacher Training India<\/strong><\/a>\u00a0|\u00a0<a href=\"https:\/\/www.vinyasayogaashram.com\/100-hour-yoga-teacher-training-india.php\"><strong>100 Hour Yoga Teacher Training India<\/strong><\/a>\u00a0|\u00a0<a href=\"https:\/\/www.vinyasayogaashram.com\/200-hour-yoga-teacher-training-india.php\"><strong>200 Hour Yoga Teacher Training India<\/strong><\/a>\u00a0|\u00a0<a href=\"https:\/\/www.vinyasayogaashram.com\/300-hour-yoga-teacher-training-india.php\"><strong>300 Hour Yoga Teacher Training India<\/strong><\/a><span style=\"font-style: var(--total-body-style, normal);\">\u00a0|\u00a0<\/span><a style=\"font-style: var(--total-body-style, normal);\" href=\"https:\/\/www.vinyasayogaashram.com\/500-hour-yoga-teacher-training-india.php\"><strong>500 Hour Yoga Teacher Training India<\/strong><\/a> | <strong><a href=\"https:\/\/www.vinyasayogaashram.com\/meditation-retreats-in-india.php\">Meditation Retreats in India<\/a><\/strong> | <strong><a href=\"https:\/\/www.vinyasayogaashram.com\/prenatal-postnatal-yoga-teacher-training-course.php\">Prenatal Yoga Teacher Training in India<\/a><\/strong><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-a1fbfc7 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"a1fbfc7\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-df28505\" data-id=\"df28505\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-8c4526d elementor-widget elementor-widget-google_maps\" data-id=\"8c4526d\" data-element_type=\"widget\" data-widget_type=\"google_maps.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-custom-embed\">\n\t\t\t<iframe loading=\"lazy\"\n\t\t\t\t\tsrc=\"https:\/\/maps.google.com\/maps?q=Vinyasa%20Yoga%20Ashram&#038;t=m&#038;z=10&#038;output=embed&#038;iwloc=near\"\n\t\t\t\t\ttitle=\"Vinyasa Yoga Ashram\"\n\t\t\t\t\taria-label=\"Vinyasa Yoga Ashram\"\n\t\t\t><\/iframe>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-0886805 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"0886805\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-6f3c5df\" data-id=\"6f3c5df\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-d95ef61 elementor-widget elementor-widget-wp-widget-recent-posts\" data-id=\"d95ef61\" data-element_type=\"widget\" data-widget_type=\"wp-widget-recent-posts.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\n\t\t\n\t\t<h5>Recent Posts<\/h5>\n\t\t<ul>\n\t\t\t\t\t\t\t\t\t\t\t<li>\n\t\t\t\t\t<a href=\"https:\/\/www.vinyasayogaashram.com\/blog\/yoga-and-stretching-for-beginners-easy-yoga-movements-stretching-yoga-for-beginners\/\">Yoga and Stretching for Beginners: Easy Yoga Movements &amp; 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Anti-Aging<\/a>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t<\/ul>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>The upper back is the region between the neck (cervical spine) and lower back (lumbar spine) and is also called the thoracic spine. This is the most stable part of the spine and the range of motion in the upper back is limited due to its attachment to the ribs. 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