How To Stop Middle and Upper Back Pain Quickly

February 15, 2015

(0:00) I’m going to show you a really short medley of
(0:04) three exercises that I found to be extremely effective
(0:07) for cyclists, runners, triathletes, and swimmers. And the examples would be
(0:15) if you’re getting kind of a compression and pain in the upper back and neck region
(0:20) after say doing a lot of pulling in the pool
(0:24) where you feel like an ape, or a long distance run,
(0:27) or if you’re a cyclist and you’re on the aerobars for a long time,
(0:31) you’ll be familiar with those types of pains. This is something I
(0:35) would do pretty close to immediately after your exercise
(0:39) when you would normally do your foam rolling and such – perhaps added after your
(0:43) foam rolling routine. So foam roll, roll out your spine, and then do this one,
(0:47) and you’ll see that it will add to the effectiveness of the foam role. You might even want to foam roll after
(0:52) it if you’ve got a lot of tension or if it’s lingering,
(0:56) but this can be really effective and really simple.
(1:00) You don’t need any props or tools or toys or anything to do it. I’m going to
(1:04) start by lying on the floor completely prone. My toes are pointed
(1:18) towards the ceiling, my knees are pointed towards the ceiling, and
(1:22) my hands – I’m going to use this swimming
(1:25) stacked hand of a swimmer like as if you were to take off from the wall. I’m going to go ahead and
(1:33) take it over my head so my hands are straight and completely over my head.
(1:37) Arms are straight as possible – they might want to bend. I really want to straighten
(1:41) them. If I can’t straighten them in this position, then I want to have them straight out like so.
(1:46) I’m going to take my hands apart and do them that way. Actually, palms facing the ceilings
(1:50) is the most effective, but also with the stacked version.
(1:54) Now with the first one I’m going to do is –
(1:57) I’m just going to push with my heel. So I pulled my toes back a little bit and I’m pushing with my heels.
(2:03) Pushing one down, pushing the other down, pushing one down, pushing the other down, pushing one down,
(2:06) pushing the other down. I might do that, you know, a set of 10 on each side so I’m
(2:10) doing, you know, maybe twenty of these. One, two, three, four, five, six. So I do them pretty quickly
(2:15) like that. That gets my pelvis moving and that gets my core musculature moving a bit.
(2:22) Now, my low back wants to arch a bit so I’m going to push my low back into the ground
(2:27) a little bit as I do this to get more of an effect on the paraspinal muscles
(2:33) which are really holding me in the position that I was in
(2:37) causing, you know, the pain and discomfort after being in those exercise
(2:41) positions for a long period of time.
(2:42) Now the second one, when I’m done with that, I’m going to point my toes and do the same thing.
(2:46) Point, point, point as if I’m poking things with my toes. One, two, three, four, five, six, seven. You can do twenty or
(2:52) thirty of these. Now if your foot cramps a little bit, stop and
(2:56) stretch it out. You can switch to the heel one again, but
(2:59) for the most part you want to do both. So I generally do the heel first and
(3:04) the toe second. Sometimes I switch back and forth. I really do it by feel because
(3:09) ultimately you’re trying to feel better so whatever works best for you, do that. Now
(3:15) the third one is pretty straightforward. I keep my toes pointed
(3:18) and I pretend I have long diving fins on. Long diving fins.
(3:23) So I’m pressing into the floor and I’m pretending to lift my foot off the floor
(3:28) and so I’m engaging the muscles as if I were going to, but not lifting my foot off the
(3:31) floor. Again, the lower back wants to lift. I’m going to
(3:34) push it back into the floor. So this is a more subtle movement than the other two,
(3:39) but the beauty of it is that it forces your core musculature to work.
(3:44) That’s why fins are so effective for swimmers
(3:48) and training the kicking technique because they force you to kick from your
(3:52) core. The power in your body comes from
(3:56) the integration of the core with the legs themselves. The legs themselves
(4:00) are muscular, but when you use this massive bit of muscle as well,
(4:04) they become much more powerful. And you’re trying to get this stuff moving so that it
(4:10) works all the paraspinal muscles and freeze them up a bit so your spine relaxes
(4:14) and feels better. So I do another, you know, twenty or thirty of those.
(4:18) These are little more slow like you would do with a fin on in water.
(4:23) They’re not as rapid as the other. The other was more of a rapid movement. That’s basically it.
(4:30) It’s pretty straightforward – just a medley of three exercises.
(4:34) I highly recommend doing this after whatever your exercise is, be it
(4:38) pull sets in the pool, or aerobar riding, long distance for Iron Man or half Iron Man,
(4:45) maybe even Olympic Training, and long distance runs, trail runs could be also
(4:52) a big one one especially if you’re doing a lot of uphill. Anyway, try that out and enjoy. All the best.

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