Do you have pain in your mid back between/near your shoulder blades? Try these 3 movements:
Wall Pec Stretch - Reach up and back. Turn away from wall slightly and take 5 slow breaths.
Breaths w/Dead Hang - Try several deep breaths expanding from the ribcage.
Prone "W" Holds w/Chin Tucked - Lift only the upper (legs down). Pull thumbs back behind ears as shoulder blades pull down away from ears. Keep chin tucked with gaze downward.
Your tension/pain could be from hunching over at a desk all day. So stretching and opening the OPPOSITE side (front of the chest) and activating the back will help provide your body a different learned stimulus to actually create long term change!
I like to tell people to think of mobility as your foundation to help open up the body and allow you to feel less pain and less restriction. This 30 minute routine is a great way to get you moving, get you opening up, and get you feeling better in your body!
There are many great benefits to foam rolling. You may think that foam rolling is just for serious athletes but that's not the case. A regular foam-rolling routine helps prevent those often too common exercise-related injuries. Many runners, for example, become painfully well acquainted with their IT band if they don't take care to massage the band of tissue. IT band syndrome and other similar flare-ups can be caused by too-tight muscles. Foam rolling every day ensures you are massaging away fascia buildup in your muscles, in order to help prevent those areas from becoming injury trigger points. Foam rolling also helps keep you more flexible and less stressed. Remember the more regularly you use a foam roll on your tight muscles, the less painful it'll be.
Stretching and flexibility training has many benefits. It helps reduce the risk of injury and it also reduces muscle tension and stress. It improves circulation, muscle elasticity, posture, mental alertness, and so much more. While it contributes so much value to our fitness program, it is unfortunately the most overlooked component. This 18 minute video will stretch all the major muscles in the body and allow you to improve your flexibility and reduce your stress.