How to decompress upper spine at home?

To help decompress the upper spine and release tension in your upper back, you can sit in a chair with a rolled-up towel underneath your knees. If it’s not possible to use a chair, sit on a yoga ball or on a sofa with your feet tucked under a chair to keep your spine from arching. To further release tension in your upper back, you can place a rolled-up towel under your upper chest and between your shoulder blades.

How to decompress upper back at home workout?

One of the best ways to decompress the upper back is through exercise. There are many great upper back exercises that can be performed at home, including the ones shown in the video below. By working out regularly, the upper back will become stronger and more flexible which will provide relief from tension and pain.

How to decompress upper back at home?

Lying down on the floor with your knees drawn up will stretch the upper back muscles, while placing a rolled towel under your knees will help keep your lower back from overextending. Try placing a small pillow under your head to add more support for your neck.

How to decompress upper back exercises at home?

Exercises are the best way to target the upper back and decompress it. Therefore, it is important to choose the right exercise for your upper back, depending on your injury. There are several exercises to target the upper back area at home, such as seated dumbbell press, seated row, seated external rotation or seated Romanian deadlift. Always warm up before performing any type of exercise to protect the upper back from injury.

How to decompress upper back at home stretch?

First, lie on your stomach, with the chin tucked towards the chest. This is important as it allows your chest to relax. Then, try to find a comfortable position for your upper back to stretch. One good stretch is to reach both hands up to the ceiling while keeping your elbows slightly bent. Slowly pull your hands down towards your chest while keeping your elbows slightly bent. This stretch can be done all the way down to the floor. Repeat this exercise several times to work out your upper back.