(0:00) This is a very simple and straightforward exercise that
(0:04) you can do for when you’re experiencing middle and upper back
(0:09) compaction and pain either after a hard day at the office
(0:14) or after a hard day in the saddle if you’re riding a bike
(0:18) being in the aerobars. I’m a triathlete so
(0:22) triathlon training can be, you know, you might be biking and
(0:26) running on the same day and sometimes they’re both long and you can have
(0:30) a fair amount of discomfort afterwards and this is really something that’s affective
(0:34) for that. Also, I found, for almost any kind of
(0:38) upper back pain, if you’ve come out of the pool and you’ve done a lot of pull sets in the
(0:42) pool and you’re feeling like an ape, this another great addition to
(0:47) to your toolbox after you’ve maybe done
(0:50) your foam rolling or some of the other exercises I’ve shown. This is another
(0:55) piece in the toolbox. Sometimes one will work and the other one won’t so you
(0:59) might go through two, three different ones and then you find the one that does work.
(1:03) So, this is very straight forward. You can use a broomstick in your house. I’m going to show it
(1:07) with a six foot long staff because that’s what I have in my office.
(1:11) You can use a four foot long staff.
(1:14) I usually, you know, I have two. Both of them work. If you’re taller,
(1:19) the bigger one is easier to use. You can also use
(1:22) a barbell. So barbell
(1:25) is – this is really a simulated overhead squat, is what it is,
(1:29) without weight. That’s all we’re doing. And because that form
(1:35) forces you into extension of your arms and your spine
(1:38) and then you move through range of motion with your legs,
(1:42) it’s going to actually rebalance the vertical musculature of your truck which is
(1:48) generally a challenge when you’re experiencing this kind of upper back and
(1:52) middle back pain. So, very straightforward. I start with my feet a
(1:56) little wider than hip width distance. They can be parallel
(1:59) or they can be slightly v’d out and
(2:03) either one is okay. Now I’m hoping that you’ll be able to see
(2:07) this all the way when my arms are extended,
(2:10) but I want my arms as straight as possible. So,
(2:14) my arms could be straight like so, great. If they need to be out in a v-shape
(2:18) to be straight that’s fine, too. Because I’m not using weight, I’m really
(2:25) training my body to go through this range of motion. You don’t need weight to do
(2:28) this so my form might not be exactly perfect, but it’s good enough.
(2:32) So one side, you might notice, is a little low when I’m doing this. It’s better to have
(2:37) a mirror, which I don’t have right now, and if I do have a mirror I can do
(2:41) it more perfectly, but if you have a mirror to do this in front of,
(2:45) I would suggest using a mirror so you can get this bar level, as level as possible.
(2:50) Okay? And then you basically just squat down,
(2:53) keeping your arms straight and your arms over your head, and then you come back up.
(2:59) So you squat down and you come back up.
(3:04) Now if you had weight on this bar and you squat down and the bar comes
(3:08) in front of you, the weight is going to pull you forward and down. You can’t cheat. If you
(3:13) have weight on the bar and you put it too far back, you’ll fall backwards. You can’t cheat.
(3:16) So your feet have to stay flat on the ground and level. Okay?
(3:24) And I do a set of three of those. Usually three takes care of it. Give it a try.