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Is your thoracic region kyphotic? Translation: Do you have crummy posture? Your upper back says a lot about your lifestyle. If you’re always hearing “chest up! chest up!” in class, chances are you’re habitually hunched. Do you have a desk job, or spend most of your day sitting? Have you recently had a baby? Are you a long distance runner or cyclist? A true kyphosis, or hunch back, is a pretty big deal and can require surgery… but if you’re just a little slouched, there’s a lot you can do.
One very useful tool is our friend the foam roller! Try these moves for increased thoracic mobility: Give yourself a hug and roll up and down your mid-upper back. It’ll probably feel reeeeaallly good.
Don’t have a foam roller handy? Grab two tennis balls and some duct tape. Tape the tennis balls together, and place them at your mid-back, and lie down with one ball on either side of your spine. After letting your back relax in this position for a few minutes, shimmy the tennis balls an inch or so up your back. Rinse, repeat.
Stretching can help, but kyphosis rarely occurs in isolation. If you’re having trouble straightening up, the culprit could be weak abs or glutes, and/or tight hip flexors.
(Disclaimer: Please note that these are merely suggestions. For real advice, please talk to a physical therapist, or any kind of medical professional with a degree.)
Workout
- Press 1-1-1 reps
- Push press 3-3-3 reps
