| It seems there
is an epidemic of back problems in our society today.
Many can be blamed on vocations that require long
periods of sitting, stooping, and holding postures that
cause some muscles to work harder than they were meant
to. The exercises below are designed to relax and
strengthen tense strained muscles of the middle to upper
back.
Special
Guidelines:
1.
Start out with just a few exercises. Don't be in a
hurry to see improvement.
2. Do
exercises early in the day if possible.
3. During
the day when you feel your shoulders getting tense, do a
few as you feel the need.
4. If you
get sore, don't do them for a few days until the
soreness subsides.
How to
do the exercise using a bungee cord or elastic strap:
(see illustration below)
1. Sit
on the edge of a chair with your knees slightly bent.
This helps avoid putting too much stress on the lower
back.
2. Wind the
elastic around each hand and loop down around under your
feet.
3. Assume a
round shouldered, slouched position (Fig. A)
4. Keeping
the arms straight, sit up in the erect position (Fig.
B). Do not move lower back.
5. After
you have held the positions for a few seconds, shrug
your shoulders (Fig. C.
6. Start
out with five repetitions and then increase as your
strength increases. |
