Yoga For Upper Back Pain Yoga With Adriene
Hey, everyone. Welcome to Yoga with Adriene. I am Adriene. Today, we have an awesome sequence for the upper back. I rarely meet anyone that doesn’t complain about upper back achiness or stiffness, shoulder pain, craving neck relief. So this is a sequence that you can incorporate to your daily routine, your daily practice. You can return to it five days a week, seven days a week. So be sure to favorite the tutorial so you can return to it easily, because I think this is something that everyone can benefit from. So let’s get to it,.
Hop on the mat, and let’s learn this upper back sequence. Okay. So to begin, we’re going to start in a nice crosslegged position, sukhasana, or the pose of ease here, just pressing into the sit bones and slowly lengthening up through the spine. I’ll bring the palms to the knees here, and jumping right in, I’m going to inhale, loop my shoulders, draw my shoulder blades in together and back, as I lift my heart. Now, I don’t have to crunch the neck here. Ouch. Just going to keep it nice and open, but I am actively drawing my shoulder blades in and together and.
Down, shoulders away from the ears. Take a deep breath in here, long belly, tops of the thighs draw down. Then on an exhale, I’m going to slowly draw my chin to my chest, draw my naval back, allow my shoulders to round forward, kind of get a little booty massage here as I roll through the buttock and allow the weight of my head to drop over. Now, I’m going to hang here for a couple breaths, catching the weight of my palms to the knees here and really just breathing, feeling that upper back.
Stretch, creating a little bit of space here with each inhale and each exhale. Then rolling back up, I’ll loop the shoulders, rolling through, pressing into sit bones, again lifting the heart, drawing the shoulder blades in together and down, and really creating space between the ears and the tops of the shoulders. Take a deep breath in. Smile. Relax your jaw. Then send it back down. I like to call this Mr. Burns’ posture here, but we’ll put a positive spin.
On it here. Breathe some space into that upper back. Then inhaling, back up to center, head over heart, heart over pelvis. Okay. Sitting up nice and tall, I’m going to send my fingertips forward like I’m swimming, crossing them over, swim around, and then I’m going to interlace my fingertips behind the back. Again, a good marker is to keep the head over the heart center, the sternum, the sternum over the pelvis. Just notice whether maybe you tend to sit back like this, which is normal, or maybe you’re overcompensating and.
Shifting the heart forward. Let’s try to stack is nice and tall. I’m going to interlace the fingertips, and then I have a couple options here. If I can . . . We’ll turn to the side here so you can see. I can bring the palms together. Check that out. If that’s a little too intense at the moment, I might keep the wrists nice and square, but I’m actively drawing the shoulders down, away from the ears, shoulder blades together, kind of wringing it out in the upper back here, getting rid of that achiness, kind of massaging that area of the body.
What will help with that is, of course, taking a nice, juicy, deep breath in and a nice, soft sigh out. Let’s do one more deep breath in. Notice my neck is getting a little involved here. It feels good. Slowly release and palms come back to the thighs. Okay. So now, I’m going to come to an extended child’s pose for a couple breaths. So I’m going to open the knees nice and wide. Big toes are going to kiss together here. You can pad these if you need to here. If this is too much extension, hyperextension in the knees, you can put a little.
TMJ Exercises Stretches to Relieve Jaw Pain Ask Jo
Hey everybody, it’s Jo. I got an email from Barry and he was having some TMJ pain. TMJ stands for temporomandibular joint which is your jaw joint right there. And I’m gonna show you today just some simple stretches and strengthening exercises to get that TMJ feeling better. So we’re just gonna start off, you want to start off gently with these exercises, you don’t want to push very hard because this joint is small and it can get irritated very quickly. The first one you wanna do is you’re gonna use the palm of your hand so you’re not pushing with your fingers, but you’re using just your palm. You’re gonna put your palm on one side, doesn’t matter because we’re gonna do both. And you gonna keep your.
Mouth and teeth aligned. So the jaw stays in one spot, your teeth stay aligned so they’re not going back and forth like that. You’re gonna keep it nice and still and you’re gonna push your palm in that way. And just hold it in place. A nice little 5 second push. Good. See how my jaw’s not actually moving but I’m just putting gentle pressure on one side. Then after your do that maybe 35 times, 5 seconds a piece, then you’re gonna switch and do the same thing on the other side. So make sure you don’t just do one side and not the other side cause you wanna keep it even. The next one really simply, you’re gonna open your mouth just a little bit and put your fingers inside but make sure you don’t bite.
Your fingers. You’re not biting, your keeping again your jaw still and pushing pressure down this time. So you’re gonna put your fingers in your mouth on your bottom teeth, and just push down. See again my jaw’s not moving. I’m not stretching it open, I’m keeping it in one spot. Again just start off with about 5 seconds of gentle pushing and do that about 5 times. The last one is to stretch out the join back here. You’re going to put your palm on your chin and just push straight back. Again you wanna make sure that your teeth are in alignment. If your teeth are over here or over here and your moving it, you’re going to irritate that joint. So just palm on the chin. And relax your jaw. And push straight.
Back. So those are the exercises to strengthen and stretch out your TMJ joint if you’re having some pain in your jaw. Just start off with about 5 seconds and then build your way up, but make sure your not pushing too hard. These are gentle stretches for that small joint in your jaw. If you have any questions, please leave them in the comments section. And if you’d like to check out some more tutorials go to AskJo . Be safe. Have fun. And I hope you feel better soon!.